Office work and back pain

[El tío Saín]

I´m dealing with an old low back injury that I thought that was healed a bad rep two weeks ago (stiff legged deads) made it come back, but now I have an additional problem: a bunch of hours of unavoidable office work, seated position (the worse one in my experience for my low back pain).

I´ve been avoiding squats, deads, free rows, standing overhead presses and that stuff, but this is not getting better, because beaing seated makes it worse and worse. I try to stand up every few minutes and take a walk, and do slight stretching.

Pain is in the low back, right side, coming a little down on the leg. It hurts with every hip extension movement, being obviously any form of deadlift the worse thing for me to do. Moving, walking o even training upper body the pain disappears; being seated for a long time makes it worse.

Any ideas?

Thanks guys

[(Silent)]

The pain down the leg would suggest more of possible nerve damage to me.

[El tío Saín]

Maybe, anti-inflamatory makes it quite better. Anyway, pain seems to be too light for a slipped disc. It really only comes down to the gluteus (right side), I only noticed it coming down the whole leg the very first day after the injury.

Anyway I´m being cautious about this, as it could easilly get worse if I just ignore pain.

[UConnJulie]

There are many things that can cause referred pain down the leg, not just a disk.

If you can't avoid sitting, then be sure you are sitting properly when you have to sit. Sit up tall on your "sits bones" (ischial tuberosities) and keep a natural arch in your lower back. Avoid poking your chin forward and lengthen your neck by lifting up from the crown. Take a break every 20 minutes and stand up and walk around.

When you don't have to sit, don't. Spend time on your belly, propped up on your elbows.

If it's not better in a few weeks, you should get it checked out!

[Toastie]

It might be your sciatic nerve
How is your flexibilty in the back area

[El tío Saín]

I had a whle week of lower body training and pain has lessened a lot, even while being seated. Anyway some days I feel nothing and some others I feel "something" there; I wouldn´t say it hurts, but I won´t take risks.

Next week I´ll try with some good mornings and pull-throughs, and see how it goes.

If you can't avoid sitting, then be sure you are sitting properly when you have to sit. Sit up tall on your "sits bones" (ischial tuberosities) and keep a natural arch in your lower back. Avoid poking your chin forward and lengthen your neck by lifting up from the crown. Take a break every 20 minutes and stand up and walk around.

When you don't have to sit, don't. Spend time on your belly, propped up on your elbows.

That´s good advice, I put it into practise and it really makes a difference. I am prone to flunging myself into the chair and forget proper position when I´m tired or get distracted.

Thanks!

[Snake_eyes]

i suggest you check out Tony and Jimmy's new article on T-nation, it is directed towards the office worker and forum whore

http://www.t-nation.com/readTopic.do?id=1546556

[El tío Saín]

Felt great today

I had no pain so I tried to squat. After warming up I did some of the drills shown in Magnificent Mobility, and then did some light squats; I felt good and worked up to a "heavy" (well, felt heavy :p) set of five (90kg).

I finished with leg extensiones, leg curls and calf work, and then some static stretching. Now I feel good, no pain.

I´ll be cautious anyway, I don´t want a step back.