About two or three weeks ago, I started having pain in my lower back. It did not restrict any of my movements but prolonged sitting caused fatigue and pain.
A visit to a physiotherapist confirmed that it was indeed caused by muscle stress. My poor sitting posture coupled with my tight hamstrings were the culprit. The diagnosis sheet also read “core muscle weakness”. The doctor administered ultrasound and interferential therapy on my back for five days.
I was given some exercises that stretches the lower back and glutes. The exercises are pretty simple. I can barely feel anything while doing them. It’s usually after an hour or so that I can feel some pain and discomfort. The doctor had warned me about this. She had mentioned that it was merely like the exercise induced pain one gets after a heavy workout. It should not deter me from performing regular movements.
Here are the things I have learned and / or was instructed to do.
- Sitting is the new smoking. Don’t sit for more than 15 mins at a stretch.
- While sitting gluteus and lumbar support is a must.
- Don’t slouch. If you find yourself involuntarily slouching, it is a sign of weak core muscles.
I have started doing regular stretches and have also bought an office chair to write and watch anime! (How ironic!) I plan to migrate to a standing workspace in a few months time.