Yoga, standing office, ergonomic chair, healthy diet, lose weight, exercise at least 4 times a week.
Ask HN: How do you guys prevent back problems?
11–20 of 45 posts
Re: Ask HN: How do you guys prevent back problems?
#12Had recurring back pain every 2/3 months since I was 18, for anywhere from 5 to 15 days.
At 43yo started lowbar back squats and deadlifts, and in the last 2 years back pain is totally gone.
Re: Ask HN: How do you guys prevent back problems?
#13I've had serious back injuries in the past and sitting at a desk would soon lead to poor posture and discomfort.
The three best things I found for my back are.
1. Be mindful of how you're sitting and keep that natural curve in your spine with your shoulders back and chest out. You don't have to be aware of it all the time just make a habit of checking in with your posture when you sit down or when you're changing tasks.
2. If you go to a gym then hit the rowing machine. Good technique requires good posture and its great for strengthing those muscles.
3. Get a ball like a tennis ball and put it between the back of the chair and around the base of your spine/hips. This gives you space to relax your shoulders back and maintain a natural curve in your back. Just as long as you feel comfortable.
I found that after a while maintaining a good posture gets easy and more comfortable than slouching.
Re: Ask HN: How do you guys prevent back problems?
#14The evidence based advice from Dr Stuart McGill is right up HN reader's street.
An actual academic who takes a rigorous, logical approach to identifying and remedying back problems while also addressing very down to earth issues like how best to sneeze, tie your shoelaces or or lift light objects from the floor in the best way possible for your back.
He's got some books, I've got the one called "Back Mechanic" which I highly recommend and you can find him mentioned in various blogs and YouTube channels.
He also does work with high end athletes, powerlifters etc. which may be of interest to some, but I found too much of that kind of thing while researching and it was his more down to earth advice that I found very useful. In particular his "McGill big 3" excercises for strengthening core back muscles.
His website is a little cheesy but don't let that put you off, lots of great info in his books.
https://www.backfitpro.com/backpain/
Also, walking (though McGill has some more specific hints on walking posture).
Re: Ask HN: How do you guys prevent back problems?
#15The trick is to harden your back muscles, so that they hold your spine firmly in place.
I had a spinal disc herniation 3 years ago, followed by back pain for a year after. Since a year, i have no more back problems, what helped is dead simple abdominal exercise every morning. I do every day 2-3mins of plank exercise https://en.m.wikipedia.org/wiki/Plank_(exercise), it doesnt take long and can be done everywhere. When the pain comed back, i do the exercise 2 or 3 times a day.
I also go once a month to do Kinesiotherapy (i'm in France, its quite popular and reimbursed) but i've stopped since i'm healed.
Re: Ask HN: How do you guys prevent back problems?
#16Good chair and regular breaks (with a pomodoro timer) to walk or do some exercises. Standing for a long time actually takes toll on your knees and other joints so you need breaks and exercises too.
Re: Ask HN: How do you guys prevent back problems?
#17Daily yoga, tai chi, qigong, or another such gentle body movement activity is the way to go for able folks of all body types and situations.
Re: Ask HN: How do you guys prevent back problems?
#18On most days, I do 20 squats while holding a 20kg weight.
Re: Ask HN: How do you guys prevent back problems?
#19Re: Ask HN: How do you guys prevent back problems?
#20Deadlifts.