Lower Back & Left Leg Pain at Work 20 July at 4:14PM in Employment, Jobseeking & Training 14 replies 621 views

TomokoAdhami

Hi All,

I joined the office after lockdown months and now, having severe lower back, shoulder and left leg pain issue. Though the pain in my left leg is common for me and these disappear after 1-2 days, but now, it is consistent. I talked with a nearby physician, and he suggested me to walk and exercise regularly but honestly speaking, it is tough for me to work in an office all day and go for a walk. I did some stretching exercise for legs and trigger point exercise for back and should pain at home, but it did little relief.
On the other hand, when I conducted an online search, then I find this article http://ergonomictrends.com/best-ways-to-sit-with-back-pain/ helpful to avoid lower back pain, but it is a little tough for the company to invest in ergonomics right after lockdown. I tried to get a cushion and laptop riser, but the quality ones are expensive. I think I will consider them later and want some easy or affordable tips to get rid of this pain.

According to my husband, it is happening because I am working after many days, and it's a strict routine which is hurting me. I also found this article https://www.webmd.com/pain-management/ss/slideshow-relieving-back-pain which helps in getting rid of back pain. I am already using medicines and now want anything other than drugs. I would be grateful if you share any DIY ideas to make ergonomic cushion and belts etc. at home or something to improve posture. I am too bad to keep a good posture while working for a long time. Mayhap, some short exercise while working or in breaks could assist. 

You can also share your experience at working after lockdown and give me some DIY tips. I am not in a position to invest in posture belts, cushion and chairs etc. 

Highland76

One word: movement. The more you move your back, the quicker you'll recover. 
Couple of good videos:
https://www.youtube.com/watch?v=DWmGArQBtFI
https://www.youtube.com/watch?v=2VuLBYrgG94

TomokoAdhami

Thanks but I am willing to know what kind of movements would help? I spend much of my active time in office. Is there any exercise that I can perform on my chair at the office? Yeah! they shouldn't be much noticeable. Stretching works sometimes or trigger point therapy as well, but nowadays, they are not much effective in my case. 

I am thinking to go with trigger point injections if it is Myofascial Pain. Because I am noticing the pain in the left leg, lower back and same upper back left area. 

Socajam

Try and starting doing the plank exercises
I sit all day and have lower back pain, started doing planks and have noticed that doing them have helped.
You can download the exercises from Playstore - the ones I use are:
Plank Workout 2020 - set your time for various planks
Plank Timer - 5 minutes combo exercise - Full plank, Elbow plank, Life and Right Side Planks, Full Plank - you can also set your time
Do a search on Google to see how to do planks if you are not familiar with them - use the varieties until you are stronger
Backache is mostly associated with weak stomach muscles.

jonnygee2

How are you working? Do you have a separate screen or are you sitting at a desk and looking down at a laptop?

TomokoAdhami

jonnygee2 said:

How are you working? Do you have a separate screen or are you sitting at a desk and looking down at a laptop?

I work on my own laptop and usually look down on the screen. I am thinking to use any laptop riser to avoid this issue. According to my doctor, I should have to keep the screen in front of my eyes. My neck and head should be in a vertical position but my desk is little down. 

TomokoAdhami

Socajam said:

Try and starting doing the plank exercises
I sit all day and have lower back pain, started doing planks and have noticed that doing them have helped.
You can download the exercises from Playstore - the ones I use are:
Plank Workout 2020 - set your time for various planks
Plank Timer - 5 minutes combo exercise - Full plank, Elbow plank, Life and Right Side Planks, Full Plank - you can also set your time
Do a search on Google to see how to do planks if you are not familiar with them - use the varieties until you are stronger
Backache is mostly associated with weak stomach muscles.

I have actually tried for planks but it is so tough. I am a little heavy and it is tough for my arms to carry my weight. I can try half plank where elbows are in bent position and knees tough the ground. Would it work? 

suki1964

You need to raise your lap top and adjust your seating 

Walking everyday will actually help with sciatica . Im knackered after a day in work but even a mile brisk walk keeps me mobile

When I was office based I had two desk heights, one I could stand at, the other I sat at with foot rest and screen raised and an ergonomic keypad. Occupational health can be asked to do an assessment for you and your work station

Even something like a towel rolled and placed in the small of your back will help with posture

Socajam

TomokoAdhami said:

Socajam said:

Try and starting doing the plank exercises
I sit all day and have lower back pain, started doing planks and have noticed that doing them have helped.
You can download the exercises from Playstore - the ones I use are:
Plank Workout 2020 - set your time for various planks
Plank Timer - 5 minutes combo exercise - Full plank, Elbow plank, Life and Right Side Planks, Full Plank - you can also set your time
Do a search on Google to see how to do planks if you are not familiar with them - use the varieties until you are stronger
Backache is mostly associated with weak stomach muscles.

I have actually tried for planks but it is so tough. I am a little heavy and it is tough for my arms to carry my weight. I can try half plank where elbows are in bent position and knees tough the ground. Would it work? 

That should be fine unless you build yourself up to do a full plank
I mostly do elbow planks on my knees and they do work
Do some research on the Internet to see the many ways one can do planks.
Also try out these two sites on youtube; I have found them to be immensely helpful

BRIGHT SIDE

5-Minute Workout That Replaces High-Intensity Cardio

7 Plank exercises which takes less than 10 minutes

Live Sonima
Improve Posture Through Foot Exercise & Alignment
An Active Alignment Sequence for a Misaligned Hip
A Pre- and Post-Yoga Sequence to Improve Alignment

I don't do them every day, but when I do, they really help to loosen me up

jonnygee2

I work on my own laptop and usually look down on the screen

In that case back pain is almost inevitable.

You do indeed need a laptop riser. You want an external keyboard and mouse, the screen at eye level. Ideally, you want an external monitor to plug into. Appreciate the company doesn't want to invest atm, but a riser, external keyboard and mouse could be found for £20 - £30. If the company won't stump up I'd buy them yourself it will make a huge difference.

spanish_inquisition

Whenever I have lower back and leg pain it's sciatica. https://www.nhs.uk/conditions/sciatica/