Back pain relief after telework, 3-minute stretches when you notice

The number of people complaining of "back pain" caused by being forced to telework in an unfamiliar way is increasing rapidly.

When the commute to work resumes, the back pain does not go away immediately. It's hard to move around," "It's hard to sit in a chair at home and at work," and "I can't sleep because it's hard to turn over in bed. I've been hearing a lot of people complaining of stress.

That's why health journalist Mirai Yuki asked an expert for her rules for relieving stress from the after-effects of telework and back pain.

The other day, I was in a web conference. 'My back is hurting me. What should I do? And one of them interjected. Then he said, "It's hard for me, too, so I'm trying to stand up and have a meeting to test it out." "I'm going up and down the stairs. I've managed to compensate for the lack of exercise, but my back continues to be very painful," he said.

When I asked the T-Desk for advice, they told me that the number of people with back pain was increasing rapidly. I'm a teleworker and I rarely leave the house. I rarely leave the house anymore due to my telecommuting, and I've been stuck to my desk all day," said T-Desk.

Come to think of it, I've been spending more time in front of my home computer than ever before these days myself. . Maybe that's why, when I stand up suddenly and start walking, my body is stiff like a rusty robot and I can't move. It's hard. The pain in my back seems to be increasing day by day.

If the number of patients with back pain in the aftermath of telework is increasing dramatically, this is a serious problem. I asked Dr. Yutaka Hiraizumi, a visiting professor of orthopedic surgery at the Showa University School of Medicine, for help.

--Dr. Hiraizumi said, "I've had patients complaining of back pain and sciatica caused by telework. The three of us have been noticeable lately. You were there at today's clinic.

After all, more and more people seem to be rushing to the medical facilities. But why is it that people are experiencing pain in their backs?

--Dr. Hiraizumi: "The main cause of back pain due to telework is 'fatigue lumbar dorsal musculitis'. It is caused by fatigue of the erector spinal muscles on both sides of the spine due to prolonged sedentary work. The erector spinal muscle is a deep muscle located deep within the layers of muscle and is also known as the 'core muscle'. One of the muscles is responsible for raising the spine and maintaining posture, and it is also the muscle that causes back pain. It's being considered.

The erector spinal muscle is the so-called "back muscle". What does it mean that your back hurts because your back muscles are fatigued, not your lower back muscles? ?

--Dr. Hiraizumi: "If you lean to one side or roll up and work on a computer for a long time, you will have a spinal column. The erectorespiratory muscles become fatigued and are unable to maintain their original posture. The lower back catches the impact from the lower body and at the same time is the "cornerstone" of the body that supports the upper body. When the posture is compromised, the burden on the lower back increases, and if it gets worse, it causes inflammation and back pain. This tends to happen even in women with less muscle mass.

Apparently, athletes and others often talk about "working the core muscles" on the surface of the body. They say it's to stabilize the core of the body and improve movement by working the muscles deep inside, not the other way around. Indeed, when your back starts to hurt, your back is often hard as an iron plate. But isn't the key ingredient of the pain in the back itself?

--Dr. Hiraizumi: "Of course, there is. Prolonged immobility reduces the elasticity and blood flow of the muscles. The intervertebral joints (joints that connect the hip bones) that control the movement of the bones in the lower back become stiff. If this is left untreated, the intervertebral discs that cushion the space between the bones can age, leading to back pain and discs can easily lead to progression to a hernia.

So what should we do?

Easy to do "3-minute stretch

--Dr. Hiraizumi: "To alleviate back pain, first do some stretches that relax the erector spinal muscles. . In addition, the gluteal muscles (buttocks) and hamstrings (back of the thighs) around the pelvic area are then worked on. Please unwind.

I was immediately taught the three-minute stretch, which I can work on at home or at work whenever I notice it.

When you stand up, the first thing to do is to take a slow, deep breath. Then you can start.

1) Relax the erector spinal muscles and stretch the entire back side of your body.

Stand with your legs open and take five seconds to exhale and move your upper body forward. Feel the entire backside of your body stretching from your back to your waist to your thighs.

Then raise up while breathing in and take five seconds to deflect your upper body back while exhaling. Do this five times. Be careful not to bend your knees.

I tried it too. It seems easy at first glance, but it's pretty hard on a hardened body. Particularly when bending forward, the back of the thighs stretches painfully from the back of the thighs to the buttocks. It's easier to bend with a wider leg width, so I started out with a larger leg width so I could bend deeper. It seems like a good idea to do this. I tried it every time I took a break, and my fingertips, which didn't touch the floor at first, gradually reached the floor as I repeated the process. I'm glad to see that it's going to be like that.

--Dr. Hiraizumi: "It's true that it will be easier to bend your legs wider while your body is stiff. The narrower you make your legs, the more flexibility you'll need, so when you want to put a load on them, you can gradually increase the width of your legs. Try to narrow it down.

(2) Stretching to regain the flexibility of the erector spinal muscle

Cross your hands over your chest and slowly twist your upper body backwards for 5 seconds only while exhaling. Inhale and bring your body back, and while exhaling, twist your body to the other side for 5 seconds. Five times back and forth.

--Dr. Hiraizumi: "This stretch is effective in making the erector spinal muscle more flexible. It's important to note that if you rotate your lower body with it, you're not going to be able to get to the key spinal muscles. It won't take any stretching. Try to rotate your upper body around your pelvis as an axis.

(3) Stretch the glutes (buttocks) and hamstrings (back of the thighs) that attach to the pelvis.

Move the leg you want to stretch forward. While pulling your hips, raise the toes of the leg you want to stick out in front of you and bend the knee of the other leg for 10 seconds. Slowly stretch them out.

Be aware of your glutes and hamstring stretching. Five times on each leg.

I did it too. The more you bend your knees firmly and pull your buttocks, the more your buttocks and the backs of your thighs loosen up. I can feel it. At the same time, when I consciously stretched my back, it felt clearer and lighter from my waist to my back. But still, I feel that all the stretches need to be done slowly to help with the stiffness.

--Dr. Hiraizumi: "That's right. You have to be conscious of the area you are stretching and do it slowly, otherwise it won't work on your muscles. Never stop breathing, either. If you continue to stretch while holding your breath, you are putting too much pressure on your heart. All of these may seem easy, but do them slowly for 3 minutes and frequently every day when you notice them. By doing this, you should be able to improve your back pain considerably. By the way, I also tend to get back pain if left untreated, so I stretch when I wake up in the morning or between clinics. I'm going.

Since it's only 3 minutes, it's easy to incorporate it into every break, whether at home or at work. I tried to do it every time I got up. I tried it five or six times on the first day and the next day I had a slight muscle ache. Even so, after I continued to do the exercise step by step, I could feel my back straightening and my back getting comfortable. I felt like a rusty robot turned back into a human being.

Still, some of you may have started your commute to work with a backache, right?

--Dr. Hiraizumi: "Back pain cannot be cured if left untreated. If you move suddenly with a stiff and inflexible body, the muscles, intervertebral joints, and discs in the lower back become inflamed, which can lead to back pain. It can easily lead to a worsening of the condition. Taking the time to regain flexibility and strength in your back and hips is the fastest way to combat back pain. 'Break in' by stretching for three minutes every day.

To counter the after-effects of telework, "The 3-minute stretch for every day you notice". How about starting with "Energizing Your Body" to get your smile back every day?

Three rules for relieving stress from telework-related back pain

1) Improve your posture from your core by regaining the flexibility and strength of your back muscles (rector spinae).

2) Stretch the muscles around your waist (hips, back of thighs, etc.) to reduce pain.

3) Stretch several times a day for three minutes to "break in" your body.