Ask HN: How do you guys prevent back problems?

#1

Post by dh9kim » Sat, May 04, 2019, 5:34 AM UTC

Hey guys,

Like everyone here, I probably spend way too much time at a desk and have been dealing with back problems lately. I'm trying to see what I need to do going forward to prevent my back problem from getting any worse.

I recently bought a standing desk with a mat so I think it's a good start. What else should I look into?

Re: Ask HN: How do you guys prevent back problems?

#2

Post by rurban » Sat, May 04, 2019, 6:38 AM UTC

Train your muscles. I started with some EMS training for a few months, and do now regular sports 4x a week.

Re: Ask HN: How do you guys prevent back problems?

#3

Post by kUdtiHaEX » Sat, May 04, 2019, 6:54 AM UTC

Exercise. If you have a weak back, first go to see a physician. He can recommend some light exercises to strengthen muscles on your back.

I always suggest swimming, it involves all muscles in your body and is a good way to build up your body. Especially if you're not a gym type.

But all in all - exercise, going for a walk, try to reduce amount of time in a chair and/or replace some other "leisure" activities for a good old exercise.

Re: Ask HN: How do you guys prevent back problems?

#4

Post by hotdox » Sat, May 04, 2019, 7:23 AM UTC

I use one of this https://en.wikipedia.org/wiki/Kneeling_chair

Re: Ask HN: How do you guys prevent back problems?

#5

Post by DanBC » Sat, May 04, 2019, 7:25 AM UTC

Here's the NHS recommended exercise for non-specific lower back pain. https://www.nhs.uk/live-well/exercise/lower-back-pain-exerci...

Re: Ask HN: How do you guys prevent back problems?

#6

Post by speedplane » Sat, May 04, 2019, 7:29 AM UTC

I've had on and off back pain for years. Ibuprofen works in the short-term, but after a while you start feeling like you're addicted to the stuff. The only thing that really works for me is running. It doesn't have to be much. One or two 30 minute runs a week totally vanquished any back pain I had after the first few weeks.

Golfing, on the other hand, is the worst. The twisting motion inherent in golf does a real number on your back.

Re: Ask HN: How do you guys prevent back problems?

#7

Post by DoreenMichele » Sat, May 04, 2019, 7:31 AM UTC

Among other things, you need strong abdominals to support your back. For some people, this is non obvious. It's common to think you only need to strengthen your back muscles.

Anecdotally, for me, low back pain is immune system distress. I think it's because the pelvic bones are the largest well of bone marrow in the body. My low back pain is often helped by nutritional support for the bone marrow, such as calcium, B vitamins and the right fats.

Re: Ask HN: How do you guys prevent back problems?

#8

Post by k0t0n0 » Sat, May 04, 2019, 7:31 AM UTC

deadlift worked well for me

Re: Ask HN: How do you guys prevent back problems?

#9

Post by jakobloekke » Sat, May 04, 2019, 7:37 AM UTC

k0t0n0 wrote: post #8

deadlift worked well for me

But absolutely not recommended unless you already have a strong back!

Re: Ask HN: How do you guys prevent back problems?

#10

Post by jugjug » Sat, May 04, 2019, 8:00 AM UTC

My movement teacher Ido Portal shares these two main principles:

- Every day is a spine day.

- The best way to get rid of pain is to flush it away with tons of new information" (In other words, you have to move the part that hurts a lot)

Preventing back problems is thus straightforward: move your spine a lot, every day. Here are some suggestions, that I started working with and have had very good results with:

* Do minimum 10 minutes of spine waves every day to increase vertebrae mobility - https://www.youtube.com/watch?v=_tlMntE1WzQ

* Change positions when working. Learn to squat in a relaxed position, so you can for example type emails while squatting - http://placeofpersistence.com/30-30-squat-challenge-by-ido-p....

* Learn to hang passively. Apart from stronger shoulders, inter-vertebrae pressure get released. - http://placeofpersistence.com/30-day-hanging-challenge-by-id....

* Learn a proper handstand. This had tremendous advantages to my wrists, elbows, shoulders, spine, core. - http://gmb.io/handstand

Such combination of movements introduces plethora of new positions to your spine: rotations, extensions, static holds.

I liked the book "Move Your DNA" which explains why constant movement is so important and how inactivity affects our bodies.

EDIT: Typos & editing