IT people with back pain - Assemble here
Hi.. I am facing low back and left knee pain for more than 3 months.. kind of chronic pain.. very much stressed out due to this.. I have consulted n number of doctors and took xray, MRI everything.. and all doctor saying reports are Normal ( but why pain .. dono ) and suggested to have healthy diet and lifestyle.. I am already following it but still no pain relief.. what to do further ? Any of the below? Or any other way also, pl suggest
- GYM / workout to strengthen muscle
- Yoga
- Ayurveda/ Varma/ Natural therapy
One interview, 1000+ job opportunities
Take a 10-min AI interview to qualify for numerous real jobs auto-matched to your profile 🔑Get good office chair with good ergonomic back and lumbar support. They are a bit expensive, Rs. 20K to 30k, but are worth it.
Buy a full-sized monitor and set up your desk, keyboard, and monitor at correct height based on ergonomics guidelines, and sit straight while working.
If you're obese, reduce weight and waist size. A large tummy bends the spine and puts pressure on it.
Do stretching exercises to relieve tension in back, but in everyday life, avoid bending forward too much, instead bend your knees to pick up something from the ground.
I got slipped disc and back pain problem from sitting long hours for work on shitty chair at office, and bending over to work on laptop screen. Had to take steroid pills & injections to reduce the inflammation. Then I changed my ways, and took precautions listed above, and I don't have back pain now.
Good luck! đź‘Ť
Thank you
Dude start having haldi doodh, it’s usually inflammation if the scans are fine. Add static and dynamic stretching, hardly takes 10mins, don’t overcomplicate things.
Thank you.. but it's long term.. kinda chronic pain.. so bit worried
Bro best case is to go to physio and start adding the exercises in your daily routine with something to cure inflammation and also get your vitamin D levels checked, start supplementing if low.
Don’t start with the gym rn as it is taxing for your joints if you are newbie as you won’t be able to get your form right from get go.
Bro hit the gym
Have protein rich food
Have good sleep
And for heaven's sake work is not everything give time to yourself
Attend meetings walking in a steady pace
Try to move as much as possible
Take the stairs
Carry small water bottles and walk to the farthest point to fill water and drink 3 to 4 l of water , ul end up with more no of trips to bathroom eventually adding up steps and flushing out toxins
I started experiencing back pain as i entered IT field after 6-8months due to long sitting hours. I started doing yoga, especially the ones focused on back and then all of that went away. Also started with some morning walk/gym alternatively to add more physical activity in daily routine.
In addition to suggestions above
Check for your BMI. Replace seed oil with olive oil reduces inflammation, low carb protein rich diet
If you are overweight don't start with cardio..focus on light weight exercises . Do cat cow stretches.
Check for vitamin B12 and D3 levels and supplements if levels are low.
Use back support belt.
Drink enough water
Thank you..
Check for vitamin d deficiency. It takes time to go away if you do proper regular exercise. Check with a physiotherapist, they can help you with curated exercises. Dont expect it will go away in 2-3 days. You can dm me for more details.
Thank you .. will dm you
Suryanamaskara has single handedly solved my problem.
15 min yoga, surya namaskara will help. It worked for me. Next would swimming , even this helped me relax by back
Immediately start physiotherapy it will work.