Overworked: Looking for a permanent solution

YannickStoot

Hey guys!

I basically overworked myself and am therefore confined to my bed for most parts of the day. It's my lower back so standing and sitting are painful. I can walk and run surprisingly. I was mainly wondering whether you guys have had a similar experience and what you guys have done about it?  This is not the first time it has happened so I'm looking for a permanent solution.

This is my current situation:
-I work approximately 8-12 hours on a work-day.
-I work out 3-5 days a week: 3 days strength 0-2 days cardio.
-Got a DXRacer Gaming chair (I think this could be the problem so suggestions are welcome).

Considering:
-Treadmill under the desk so I can move while working.
-Table height adjustability so it is set to an optimal height.

Would be glad to hear if you guys have other suggestions!

Prime8

Go to a doctor if you haven't yet.
If the doc told you your back issues are caused by overwork, work less maybe.

YannickStoot

Prime8 said:

Go to a doctor if you haven't yet.
If the doc told you your back issues are caused by overwork, work less maybe.

I've been. It is mostly because of the amounts of hours sitting. However the problems have only started since I went full freelance. So I think it has something to do with my workspace since my current one is different that the one I had at my job.

I might be a bit stubborn in this but I don't really want to work less. I enjoy working to the point that I consider it a hobby. That is why I am looking into other options. Changing the workspace so I can keep working the same amount of hours.

ahtiandr

Try electric stand up desk so you can work while standing. Also you can try to sit on exercise ball which can help you to maintain right posture> http://lifehacker.com/5830748/why-i-switched-my-office-chair-with-an-exercise-ball-and-what-it-feels-like

moose

I don't have recommendations on office chairs, but can say that getting a new chair definitely helped me! I was not in the same level of pain you describe, but getting a new chair improved overall quality of life; and i had no idea my chair was so shitty Was used to it, didn't think it was a problem because it was still kinda comfy. then i sat in a new chair and realized the garbage i was dealing with! I just went around places and sat in things until i found one that had the right elbow padding, height was good, etc.

I dont think i could walk on a treadmill and concentrate on doing accurate things, but standing still is ok. Maybe start with one of those rising desks and try standing for portions of the day? Obv start slow since your back hurts

your shoes may also be a factor if standing hurts. maybe. 

have you tried massage, or chiropractic help?

my wife has back problems (similar to what you describe), and i give massages every night to lower back, shoulders, neck, mid back, and it generally improves her pain. She spends most of her day working in one of those zero-grav chairs but since she uses a laptop it just moves the pain from lower back to neck most of the time.

Zack Maxwell

I was starting to get back pain too, until I bought this.

Keeps your spine elevated off the seat, so all the weight is on your muscles. Made my butt hurt for the first week or so, but then I got accustomed to it.
A standing desk would be even better, but much more expensive.

YannickStoot

Thanks for responding you guys!

Grimwolf Not sure if this is the solution I am looking for. I don't mind spending a bit since this is a problem I will keep encountering.

ahtiandr  Took a good read on your link and some links on the article. Was quite insightful! Thanks!

moose Sound a bit like my chair. The DX-Racer isn't a bad chair, it's comfy. Buy it doesn't have any lower back support so it is not made to sit on for longer than a few hours.

I am mainly looking for a permanent solution that gives me options. The workplace I have now confines me to sitting so I'm looking to strike a balance in standing versus sitting.

The physiotherapist has helped but it only seems to do so much. I'll look whether a chiropractor might be a better fit for my problem. Thanks!

I had the neck problem too but fixed that by purchasing 3 screens. That way I move my neck more while working.

skankerzero

I have 2 herniated disks and one has began deteriorating and is almost gone.
That said, I did 3 things that have changed my life.
New chair that is built for lower back pain. I bought an Aeron.
New matress. I bought a Purple.
I bought a 4 monitor arm holder and only have two monitors on it at the highest position. This forces me to look up thus not hunching.
https://goo.gl/photos/bBHhfPtohkPmXTaM6

moose

thats awesome jesse. I see ads for those purple mattresses all over facebook. may need to pull trigger on one!

Def start with the chair! Aerons are nice. 

You could also look into a pain specialist if you can't beat it with the chair and small changes, they may have some physical therapy recommendations. I also assume since you are working out so often you're stretching; but i know with exercise my wife also benefited from 30-40min of stretching a day. Could stretch before sitting down to work, and set a timer to stretch every hour or so. IDK

RN

YannickStoot said:

-I work out 3-5 days a week: 3 days strength 0-2 days cardio.

Think about adding one or two forms of lower-back stretching to your routine. If lower-back pain is a thing for you, then stretching is something you should do everyday. I get an instantaneous mild relief from back-pain after doing an adductor stretch (just like what this guy in white tank top is doing, but pulling onto something with your hands to stretch the back even more).

Considering:
-Treadmill under the desk so I can move while working.
-Table height adjustability so it is set to an optimal height.

What caused your problem wasn't the lack of treadmill or inadequate table height, it was the fact that you sat in a fixed position for a long time.
Here's something for you to consider: taking regular breaks during work -- to stand and to walk, to move your spine around to keep it juicy -- I think that could help you more than what you mentioned. If you're on Windows you can use this app as a simple alarm for reminding you to take breaks.

------ Couple more things :
- A standing table only works if you have good knees \ feet, because that's exactly what you'll be doing, taking away stress from your back and putting it on your legs. If you have any problems with those then take this into consideration before getting one.
- Postural hygiene: change the way you lift things and carry weight. This has helped me a lot. Don't hunch when you're going to lift something from the floor; rather, spread your legs, turn your butt backwards (as if you're showing it off) and keep your back up and straight while you're lifting something, let your legs and knees do the lifting.

Prime8

Change "working less" to "making more breaks" maybe?
Walking around helps me, even just for a few minutes.

Be a bit cautious with stretching, it really depends on the problem you have, you can make it much worth doing the wrong stretching.
For example it would be bad for me if I do the stretch RN does, I need to stretch to the back and only very carefully to the front, without force like pulling.

I often stretch my legs and change the pocket for my valet.

garcellano

Yeah, it might be the chair you have. If you can, try having a stand up desk at work, and taking some breaks in between.

YannickStoot

skankerzero The Aeron and Mirra2 are the ones I've been thinking of. Good to see you have good experience with one of them. I'm probably going to go for a Herman Miller then. Their not too expensive second hand.

Love that set-up btw. Might consider changing mine up a bit as my set-up is a horizontal strip of 3 screens. I've had moments of neck pain when working on a left or right screen. Putting one above it allows me to at least work on 2 screens. Thanks for the tip!

I'm still good on the mattress. I recently bought a new one and I don't feel like that is the problem. Most pain occurs after a day of work.

moose You're 100% right. Stretching should be included. I found it out a bit too late unfortunately. Only started doing it 3 weeks before I overworked my back. So it was a little bit too late. Do you happen to know a good routine? The ones in my training schedule are mostly for warming up and cooling down.

RN Thanks for the stretch exercise examples. I will pick this up when my back has gained strength. I am currently still recovering so I can't put too much pressure on it.

What caused your problem wasn't the lack of treadmill or inadequate table height, it was the fact that you sat in a fixed position for a long time.

Isn't the treadmill a solution to the sitting in a fixed position then? 

Thanks for the other suggestions though.
@Posture hygiene: I think you are right about posture hygiene. I found out recently that my posture during working out ain't perfect either so that might contribute as well.
@treadmill trade-off: I have strong legs and knees so that won't be much of a problem.

Prime8 100%. I added the clock/alarm tips the other guys mentioned. Will start using them as soon as I can do regular work days again!

Thanks guys. Your tips made a lot of sense!

marks

1) Do some physical exercise outside of your work time
2) Don't work 12 hours a day

Works for me.