Thread 106977390

how do you deal with lower back pain after many hours of sitting in front of pc?

>>106977390 (OP)
benzos

masturbation

>>106977390 (OP)
Adjustable armrests and tailbone pressure relief cushions, mainly.

I can't get my lower back aligned with my spine without sucking in my stomach

Planks

Start scoliosismaxxing

>>106977390 (OP)
A stool and manual adjustment

>>106977390 (OP)
You just accept it

/fit/

>>106977390 (OP)
lift weights

90% of ergonomic computer gear exists because nerds refuse to do deadlifts

>>106977390 (OP)
sex or excercise

>>106977570
then do more sucking in your stomach until your anterior pelvic tilt is fixed.
also look up some hip flexor stretches and do those a lot. it'll help bring in your pelvis.

to the OP and anyone else, fix this shit before you herniate your L4/L5. Do a some bird dogs, core exercises, and if you have access to a "roman chair" do that for lower back strength or figure it out on a bed. If you haven't herniated anything yet, do some deadlifts.

>>106977390 (OP)
you zoomers are really weak, I am workin on a computer for almost 20 years and never had back or wrist pain.

yoga every day
I prefer the female trainers because they're easy on the eyes
https://www.youtube.com/watch?v=vMf5RWfIoAs

follow my advice or you will age and become a crooked hunchback in constant pain

chiropractor

>>106977390 (OP)
Get an ergonomic chair to prevent getting lower back pain in the first place.

Bought one two years ago and it was worth every cent. My back pains are basically gone now ever since.

Aside from that, warmth to help with blood circulation. Taking a walk and/or light exercises also help.

>>106977390 (OP)
? this doesn't happen though
perhaps you're just old and/or overweight

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>>106977390 (OP)
By having a strong back, work out and your back pain will improve. Also make sure to get a mesh chair.

eating sufficient protein. having a physical job.

>>106977390 (OP)
Get a chair that inclines back. Most office chairs have a lever under the seat that unlocks the ability for the chair to lean back. When I am at my desk and typing, I have my keyboard on my lap and am reclined back with my feet up on my bed which is next to my desk.

>>106977390 (OP)
back brace

>lower back pain
LOL maybe don't buy a fucking gaming chair or sit on the dining table chair for 20 years you fucking retard. overpriced ergo office chairs for life

>>106977576
good nerd idea, you can just do it in your bedroom. carpet preferred.
>>106977702
yes
>>106977853
yes
>>106977884
autism but, yes
>>106978405
certified yes
>>106978446
wrong board

>>106978598
Angle is key.

My current chair is tilted to one side and my spine is getting rearranged as we speak. What's the best value chair right now.

i lay in bed in this position when i'm not working

>>106978908
herman miller embody when it's on 25% sale

>>106978405
Only true answer. If you have a strong back you can basically sit on a wooden chair for 12 hours and not have any issues. All these meme chairs are just enabling your weak body and postponing inevitable atrophying of muscles.

>>106977390 (OP)
>how do you deal with lower back pain after many hours of sitting in front of pc?
Standing desk anon.
Most companies will provide one for you at no cost.
I even have a programmable one for my house.

sleep on hard flat surfaces

checkout futon beds

>>106979986
Ive been sleeping more on my harder cushioned cough for my upper back. and it has done wonders for me getting a good night sleep

>>106978666
wow I feel way better about slouching now

>>106977853
phew

>>106977884
do/did you have this thing? i had a hernia surgery a couple months back and my core is weak as fuck since. i've noticed i've developed some sort of pelvic tilt and my gut sticks out even though i'm lean. just started back lifting and probably starting stomach vacuums soon (still paranoid to go hard at it currently).

>>106977390 (OP)
Deadlifts

>>106977390 (OP)
https://www.youtube.com/shorts/vRA6OjltYfQ

>>106977390 (OP)
Get swole, then your back will be strong enough to sit at your desk all day

>>106978908
i'm probably getting the Fractal Refine in 2ish weeks, reviews look good

I have table top and books under it and I use it as my low table. I switch between this desk and the other non autist one. I can recommend this. I'm really well stretched compared to all my stiff as fuck friends.

>>106977390 (OP)
I am hanging this little motherfucker on the wall right fucking now

>>106978666
I'm filling a patent as we speak.

>>106982134
But I'll just steal it and make it in China where the patent shit is laughed at

>>106977390 (OP)
Get a floor desk gigga
>b-but I have to shift my legs around
Literally the point. Keeping your back fixed to one position is killer. And no you won't have to think about it your body tells you automatically when it's time to move.

>>106979483
Was thinking of buying one, is this really good or just a meme?

>>106982190
This would destroy my knees

>>106977390 (OP)
You should be walking for several hours a day

>>106982219
if you get one, get the kind that raises and lowers so you can use it for both a standing or sitting desk. I promise you that you dont want to stand for 8 hours

>>106982219
Standing in one position is rough on your back and legs. I tried it, I don't recommend it and it made my back issues worse.

>>106982227
It's a bit uncomfortable the first few days but your legs adapt pretty well. Added bonus for increased flexibility. Add some legroom and you get to stretch out your legs in front as well.

hit up the gym, fatty

>>106982276
There are other people there...

>>106982227
youre right it will, sitting cross-legged for long periods only works for malnourished asians

low sitting chairs are comfortable and do feel good for white people

>>106979483
enjoy varicose veins.

>>106977390 (OP)
get a pull up bar and just hang around for a few sets. Believe me, it works wonders

>>106977390 (OP)
I would gladly trade my fucking right hand RSI from clicking too much for back pain any day.
I'm forced to use my mouse left handed now, just using my right for 15 minutes is enough for my fingers to become all rigid and weird feeling.

>>106977390 (OP)
I just had my spine surgically removed

>>106982711
now that's thinking out of the box

>>106982635
The only good thing about Apple computers is their touchpads, they make the best touchpads. Just ditch the mouse altogether

>>106982635
>shit ergnonomics for years
>finally get tendonitis when starting to work in an office, at 24
>ignore it, keep going
>turned into chronic tendinosis on both elbows
>later, thumbs also suffering

All I can do now is manage it. With proper ergo, it barely hurts, but I should be doing eccentrics every day. The thumbs worry me the most

>>106977390 (OP)
walk it off

>>106981950
>>106982536
This is the actual solution, OP. Obviously hang with proper form. A lot of exercises mentioned ITT will probably help by building muscle support, but just hanging around is among the few things that will actually decompress your spine, fix your posture, and provide true relief.

>>106982536
I do this only once or twice a day, always cracks my back and provides relief

>>106977582
>>106977616
>>106982946

>>106977390 (OP)
You should not be having back pain in the first place. Fix that shit before it's too late.

>>106977390 (OP)
I like to believe regularly doing dead hangs help

>>106983657
doesn't
have a bar at home

>>106983710
get gymnastics rings and toss it over something sturdy like a tree or beam

>>106978015
This I thought it's a meme but it helps. Also foam rolling.

>>106983765
okay it's getting a little too gay now

>>106982134
lmao you joke but i've considered buying elaborate things like this: https://www.etsy.com/listing/1552627931/laptop-desk-designed-for-lying-down?gpla=1&gao=1&

>>106983800
Somehow my back doesn't feel great when I lie on my back either, I still have tension at the base of my head. Only lying on my side on an ergonomic pillow actually feels good

>>106980685
well a herniated disc is different than a hernia through your stomach, but yea, in your scenario it probably weakened your core and a weak core can lead to the anterior pelvic tilt (which does make your gut stick out more and look larger than it is). There's a lot of people who've fixed it and realized they're not as fat as they thought, it was just their hip tilt making it worse. Don't re-herniate anything, b. Work at it slowly.

i do dead/active hangs and pullups and use a resistance band to target other muscles
i look decently fit for someone who spent 5000 years sitting in front of a computer

I stand. Shrimple as.

1 hours a day at gym.
A daily 2 km run on the treadmill fixes all your back issues.

>>106983975
>1 hours a day at gym.
People there...

>>106982219
>>106982384
You don't stand all day with a standing desk....
I personally switch from standing to sitting every 30 minutes.
It is an absolute back saver.

You can also add a stress relief mat to stand on as well.

>>106986621
>stress relief mat
maybe i need one of those

>>106982384
The point of a standing desk is to switch between standing and seated every ~20min.
It's still completely ass and both are beaten out by a desk at an inbetween height, equipped with a desk bike.

Posture is one thing, but the sedentary work whether seated or standing leads to heart and vascular problems.
You have to keep your body's muscles moving and blood pumping.

Fun fact - one of the observed things sedentary work does to you, is it fucks with your sex hormones and lowers your libido.
Which - unironically - means if you spend your entire waking hours behind a PC, gooning counter-acts that somewhat.
And is, actually, something you should consider to be GOOD for you.

>>106986621
>You can also add a stress relief mat to stand on as well.
Highly recommended. Those more evenly distribute the pressure along the entire soles of the feet.
Which means less development of calluses or risk of cramps in your feets' muscles.

You also have to take off your shoes to gain any benefit from them, which means if you have properly stinking sweaty feet it also keeps obnoxious co-workers at a safe, non-speaking radius.

>>106977390 (OP)
>deal with lower back pain after many hours of sitting in front of pc?
Stand up at least once every hour
1 hour of cardio every day
1-2 hours of yoga every week

>>106977390 (OP)
i am very stretchy, and I can bend my arms behind my head :3

>>106986945
huh it doesn't feel like that to me. If I'm busy doing something, I rarely get horny. But sitting on my ass all day guarantees I'll get boners at some point randomly.

Dunno what to do about my Sciatic nerve pain. I used to get it every couple of months to years and then it would hurt for 2 weeks and then go away.
Now the pain changed don't feel it running down my leg completely but above my ankle somewhere and in the back.
I improved posture, switch it up with standing, been working out since feb., more cardio in general, also a couple of stretches and mobility stuff that's supposed to help.
The pain is relatively mild but constant. It doesn't really hinder me in my life.

>>106977390 (OP)
use proper sitting posture
get up and walk every ~hour
lose weight
lift to strengthen back

>>106987288
>lift to strengthen back
found the retard

>>106979359
lol me too

>>106977570
>>106977570
https://www.youtube.com/watch?v=_DuF4IbA0Ok
https://www.youtube.com/watch?v=RvUEwe7xGAY
https://www.youtube.com/watch?v=UYQKoRwcfOg

>>106981950
nice dude. its awesome to just crank them (pullups) out and not have to drop down on the floor for a pushup. i set mine up so i get to look out a window while i do them.
>>106983067
>but just hanging around is among the few things that will actually decompress your spine, fix your posture, and provide true relief.
word up. i used to have a really close friend with that we would combat spar with gloves. but i trusted him and he was strong, anyway whenever my back was hurting the only thing that would help is getting someone else to 'crack your spine for you' by lifting you up and tilting you, its very hard to do on your own you need someones help. nothing else would help relieve that pressure.
but just hanging like you suggest is a great way to never get that strain in the first place.

I don't get back pain since i dropped $2300 on a embody + headrest instead of cheaping out on some alibaba chinkshit chair

>>106991548
This is really bad for my neck. I think I need something like a hospital bed, or those big triangular pillows to angle my back from the hips.

>>106977390 (OP)
Walking a lot. Swimming Was feeling good too.

>>106991560
>I think I need something like a hospital be
those adjustable beds will just make you go to sleep, I know, Ive tried them

get a recliner chair, some of laptop tables

>>106977946
30 years here, I don't get back pain but I had wrist pain for a while until I got an waifu titty mousepad. My kid makes fun of me for having it.

>>106978666
satan trips confirm

I don't know how the retards who recommend the upright posture for proper seating in schools aren't already sued to hell. It takes just a bit of intuition to tell that its the worst possible seating position.

>>106990602
I've learned of a really easy exercise that actually cracks my back, it hurts like hell the first time but it works. Not even joking the very first one in this https://x.com/PicturesFoIder/status/1978612522602176618

>>106981950
I'm thinking about hanging bars, what does proper posture looks like for hanging? Do you turn around to stretch your back? I dont have bars but I do have a sturdy metal thing that I could use.

>>106978666
I have a good chair that can do this but i'm not sure, how do anons handle your neck when doing this? If I'm in an inclined position I notice my head tilts forward and that eventually gives me neck pain. Do you just have your chair lower on the ground so you can keep looking straight with your head inclined up?

>>106977390 (OP)
stop being a fat fuck and exercise your back, then you won't have back pain.

>>106992110
>I have a good chair that can do this but i'm not sure, how do anons handle your neck when doing this?
get a chair with a neck rest. there is a reason executive chairs are all high back

>>106977390 (OP)
Whats the proper way to do deadlifts? I was told that will help my back but I'm skinny lanky so I don't want to hurt it trying to fix it.
And I don't want to check /fit/ because it is very gay

>>106992170
>Whats the proper way to do deadlifts?
>>106992170
deadlifts are literally a meme exercise pushed by white trash shut ins who have never gone to the gym. its a kind of exercise that will most likely cause you back injury and should only be done by serious weight lifters.

if you want to get rid of back pain you can do sit ups which will strengthen your stomach muscles which will help you support your weight and in turn support your back.

Doing any kind of exercise will not cure back pain caused by bad posture. Again this is a meme pushed by white trash. If you sit upright you are putting pressure on your spine which will cause back pain. You fix your posture, dont think you can fix this with exercise

>>106977390 (OP)
Use a laptop instead
PCs are for children who just want to play video games

I use two different chairs. One with a firm foam back with a strong lumbar support. The other a mesh back that kind of mores with my back and doesn't have lumbar support at all, instead it's split in the middle. I use one chair for half the day and swap to the other when it feels uncomfortable.

>>106977390 (OP)
I herniated my lumbar discs and my crossbone when I was 18 doing sports, I simply live with the pain. I just try to pull up to my desk so my ribcage sits on top of the desk, and so that the chair doesn't move back. A pillow for lumbar support helps.

The chronic leg pain is more annoying however, it feels like my blood flow is cut off despite it being fine. I need a water bed seat or something so my thighs dont suffer.

>>106978666
Why would you have no pressure while standing? Does gravity not affect you while upright?

>>106982219
It is not a meme if you buy an electric one that you can raise and lower.
>>106982247
You definitely need to try a standing mat.

>>106983975
Running on a treadmill absolutely destroys my lower spine.

>>106992457
>Doing any kind of exercise will not cure back pain caused by bad posture
doing exercise fixes your posture retard, you've got bad posture because your muscles have atrophied from sitting down gooning to K-on! all day, this is the same as fat women getting breast reduction instead of just going to the gym. obviously doing some lifts isnt going to help if you're sitting curled into ball with gamer spine all day, but changing your sitting habits into something decent + exercise will fix all your pain eventually

>>106993698
standing is baseline at "100%" which I think is 100% compared to laying down.

>>106993885
just to make clear what I am saying:

of course everyone needs exercise and of course exercise will cure all your bone and muscle atrophy problems you get from being sedentary

but exercise will NOT cure problems you get from sitting with bad posture or RSI problems from typing/mousing with bad posture

>>106994152
I apologize and agree with you

>>106993626
Do you get a disability allowance?

>>106992457
>deadlifts are literally a meme exercise

You don't lift, you fat fuck. Deadlifts is one of the best exercises to strengthen your core. Sit ups isn't going to give you the muscle structure that good lifts do. Shut the fuck up.

>>106994152
>but exercise will NOT cure problems you get from sitting with bad posture
Yes it fucking does. I use to have very bad posture. Like slumping. I went to the gym, and one day realized I was sitting up far more easier cause my core muscles were stronger. It's effortless how I do it now, when before I had to force it.

Fuck. Off.

>>106977390 (OP)
I become the pain

>>106994490
>You don't lift, you fat fuck. Deadlifts is one of the best exercises to strengthen your core.
youre trailer trash just repeating something you heard your roided cousin Bubba say

fuck off

>>106994555
>youre trailer trash
I'm black. I come from a family of weightlifters. You ain't shit.

>>106994503
>one day realized I was sitting up far more easier cause my core muscles were stronger
that means you changed your posture to fix your problem...

>>106994641
No, my solution (weightlifting) fixed my problem.

>>106977576
don't do it bros, this will definitely fuck your back

>>106992170
First, don't listen to the moron trashtalking deadlifts, they make my back feel much better. Second, go to the gym and just start by asking them to make a simple strength training program for you with instructions and do that for a while until your body is used to moving again. It will likely involve a lot of machines and is harder to fuck up, so you don't injure yourself.

After that, look into correctly performing compound excercises (like the deadlift) and start doing a simple compound exercise program. Look into Starting Strength, they have good videos. Start with a low weight and gradually add more weight every training session. If you eat and sleep right you will gradually get stronger. Your back will feel better and your posture will improve too.

>>106994712
planks is THE meme exercise. sold to single mothers and weak men who dont want to put effort into actually working out

>>106992170
whatever you do, don't round your back when doing the lift. Watch a lot of youtube videos. There's a few ways to do it. I kind of like to hold the bar tight and almost sit into my stance and then lift up.
Hopefully you can at least do 135, cause the height that the 45 lbs give the bar makes it more reasonable to do. Smaller weights actually make getting form correct even more difficult (unless you use those uhhhh crossfit weights? the ones meant to be bounced and shit but have the same diameter as a normal 45 lb)

>>106994720
nta but to add to this: be prepared for some sleepless nights cause your body is going to hurt for a bit but you get use to it. My first couple of weeks made sleeping horrible but I got through it. And now I got muscles.

>>106977390 (OP)
lay down on the floor

>>106982134
This is why I always do dead hangs at the end of my workout. Try it, you might feel better, short and long-term.

>>106994647
Well apparently you're black so you're likely not very smart but that's not how logic works.

>>106995124
Im smart enough to know you're a dumbass.

>>106994720
anyone who takes advice from white trash deserves to be crippled for life by Darwin's orders

>>106977390 (OP)
Use case for back pain? What makes you think bad posture is a metric?

You cannot implement back pain if you just close the ticket.

[WONTFIX]

>>106995273
dont you have a street to go shit in, pajeet?

>>106977390 (OP)
>how do I take care of my physical health?¿
consider even less activity.

>>106994712
How?

>>106977390 (OP)
dead hangs
hang on a bar

>>106977390 (OP)
put ball in sock
throw over shoulder
press and rub against it like you're a bear itching your back against a tree

>>106977390 (OP)
Stretching

>>106977390 (OP)
>lower back pain

Lol, lmao even. Just get one of these and never look back

https://www.staples.com/union-scale-flexfit-hyken-ergonomic-mesh-swivel-task-chair-black-un59460/product_990119

I spend 10 hours a day sitting. This is the only chair you need.

>>106978598
Not going for a mesh chair is how your ass hurts. Also not breathable, so you get swamp ass. The only way to not have it hurt is a mesh chair. Why do you think a $1000 Herman Miller chair is made out of mesh? That's why it's either that chair or the Staples Hyken if you're on a budget.

>>107001554
>Why do you think a $1000 Herman Miller chair is made out of mesh?
Why do you think a $2000 steelcase chair isn't made out of mesh?

>>107001533
>Best for people between 5'6 and 5'10
Manlet.

>>106977390 (OP)
Simple exercises to help with your poor posture/fitness at home:
>Jefferson Curl holds: literally the opposite position to your computer seated posture. Its also one of the best physique/posture building exercises. You can start by taking a wide stance, take a deep nasal breath, tuck your chin to your chest, hip hinge until you touch the floor like in a deadlift position, keep in this posture for about count to 5 then lift yourself up slowly and take a deep breath again.
>Air Squats With Knee Ups: Basically just a squat with a muay thai knee strike, instead of pushing off the floor lift with your knee joint.
>Regular Push Ups: Don't rush them, do 5 count holds down and up so it becomes like a plank exercise that varies between low and high position.

>>107001554
I prefer wooden chairs, somehow they are better than sitting on leather/mesh for me.

>>106977390 (OP)
for most people, back pain is the result of weak or inactive glutes and/or abs.
gluteus medius exercises and stomach vacuums should fix back pain for most people.
modified glute bridge to target the medius instead of the maximus:
https://www.youtube.com/watch?v=eU2y-i7mt5Q
i can't remember if this is the good video. but watch all his back pain videos:
https://www.youtube.com/watch?v=DWmGArQBtFI

>>107001603
Most people aren't fit enough for stomach vacuums on the contrary, Most people are fit enough to do wall sits and push against the wall either with their arms or using their shoulders. They are no requirement exercises than having a solid concrete wall that holds your weight.

>>106991625
I would aswell lmao
Based kid making fun of his pervert dad

>>106991625
>Muh wrist pain:
Solution to the problem is simple but not many people want to put in the time to train their lady like grips. 50 reps each a day for a week starting from the least amount of resistance then moving up, repeat etc.

>>107001614
you don't have to achieve actual vacuum. the act of sucking in your gut until you can't anymore is a great exercise.
i can't do actual vacuums.
but point taken.
dead bug is a great abs exercise for us fatties.

>>107001657
And if we are talking about best sort of "for fatties" exercise, do loaded holds, just pick up weight like kettlebells and stand up for a period of time, it works your core well as long as you take a nasal breath and hold it. I can lift 42kg worth (8lbs short of 100lbs) of kettlebells with one arm deadlift these days and I don't even train deadlifts directly.

>>107001573
Not if you take off the headrest.

>>106977390 (OP)
Exercise you fat fuck. I have two small 12 pound dumbbells that I lift every day in several different exercises that takes me from 20 to 30 minutes. I'm not buffed but I have enough muscle strength to handle a daily session of PC use.

a good quality gaming chair

>>107001572
I've sat on overpriced office chairs that aren't worth more than a Hyken.

I wish your great grandfathers would come back to life and beat the shit out of you for being chairfags trying to spend 1000 fucking dollars on a god damn chair
this is why niggers are taking over America btw4
you're pussies

>>107001724
They would understand it if we told its about $10 of their time considering inflation and they would shut up. Americans loved excessive luxury in the past if you could flaunt it you flaunted it, especially at your home, your home is your castle (home for royalty), even the toilet is a "porcelain throne" in American lingo.

>>107001735
i never met my great grandpa but I met both my normal grandpas and I promise you they weren't chairfags

>>107001717
but enough about the aeron

>>107001739
Your grandpas were just penny pinching scrooges with no sense for money's value.

>>107001764
leave his chair hating grandpas alone you fuck

>>107001683
I'm a lanklet and bought a chair with no headrest. It makes my neck hurt. Maybe my screen is too low.

>>106977390 (OP)
Good ergonomic chair that's properly adjusted, along with other shit like a desk at the right height and a foot rest if you need one. And proper sitting posture, of course.

>>106977390 (OP)
I'm 35 and slouching has never ever caused me problems. Get gud.

>>107001781
He shouldn't have brought them up.

>>106977390 (OP)
They prescribed me gabapentin for the nerves my back is not pinching

*climbs out of the ground*
what the fuck you guys elected a black president

>>106977390 (OP)
I started doing 30 minutes walks in the morning and stretches after waking up and before sleeping and it helped a lot. Also, being mindful of my sitting posture

>>107002250
>I started doing 30 minutes walks in the morning and stretches after waking up

>>106977390 (OP)
Take a break by laying down every 15 minutes. My PC is beside my bed. I sit on my bed while working.

>>106977968
Yoga is fake and gay pajeet vodoo

>>106994769
>Hopefully you can at least do 135
If youre lifting something more than 50 pounds (22 kilos) off the ground youre asking for back injury. Only white trash give stupid advice on how to do exercises and most everyone who has some kind of permanent sports injury is because they are white trash or took advice from white trash. Bear in mind you can sue a company that that requires you to lift more than 50lbs if it causes you any kind of back pain.

>>107001649
Why waste time doing this when you can simply do your pushups/high plank with your fingers?

>>106977390 (OP)
Daily stretching + a nice chair

>>106991748
Think that's bad? I've heard about employers looking to protect themselves against lawsuits by instructing their personell to sit in the 'approved' upright position only, and would actually bring that shit up during employee performance evaluation meetings as ground for firing if you wouldn't improve.
"Anon, do want to keep your job? Then we're going to require you to ruin your back, just like everyone else."
Yeah... how about; no?

>>106977390 (OP)
Sue your abdominal muscles for lack of support.

>>106977390 (OP)
Stand up straight, god damnit.