What can I do if my back hurts?

Dear Posturing,  

Cracking the books can be a real pain in the neck—or, in your case, back! Anyone can experience back tension and pain, but it’s becoming more and more common as people sit for long periods for things like school or work. Back pain can start suddenly or gradually over time. It lasts for days, a few weeks, and some may even experience daily back pain for months. But don’t fret! Read on to see what you can do to relieve your bothersome back.  

What may be causing your back to hurt? 

Back pain can be caused by a number of things including injuries like sprains; strains; fractures; or conditions like arthritis, kidney stones, osteoporosis, or even pregnancy. Back pain may also stem from muscle spasms or stiffness. While it has not been proven that sitting for long periods causes spasms or stiffness, many people report after prolonged sitting or hunching. If you aren’t sure what may be causing your back pain, you might talk to a health care provider.  

You mentioned that your back feels tense or tight. Muscle stiffness is the sensation of tight, cramped, or painful muscles. While this usually doesn’t lead to serious problems, having stiff back muscles without finding relief could lead to a pinched nerve. 

What can you do if you’re experiencing back pain? 

Some treatment options for back pain may include:  

• Cold compresses or an ice pack immediately following an injury or instance of pain to help ease pain and reduce any swelling. 
• Heating pads or a hot water bottle to soothe and relax back muscles. 
• Limited bed rest to keep muscles from becoming stiff. 
• Physical activity to keep muscles loose and strengthened.   
• Complementary therapies, such as acupuncture and chiropractors. 
• Movement therapies, like yoga, Pilates, and tai chi to help stretch and strengthen muscles. 

• Over the counter (OTC) medications may help alleviate some of the pain and swelling that can be associated with back pain.  

List adapted from Harvard Health 

How can you reduce or prevent back pain?   

The good news is that there are many exercises and practices you can do to both ease current back pain and prevent it in the future. A key part of prevention is correct posture. Some guidelines you might follow to modify your posture include:  

• Elbow position. Sit close to your desk with elbows at a 90° angle when your hands rest on your work surface.  
• Thigh measure. Slide your fingers under your thigh at the chair’s edge; adjust your footrest or chair height to determine if your fingers feel too tight or loose under your thigh. 
• Calf placement. With your back against the chair, pass a clenched fist between your calf and the front of the chair. If you can’t do this easily, adjust your backrest forward.  
• Lower back support. Ensure your chair supports a slight arch in your lower back to prevent slouching and reduce strain.  
• Eye level. Your eyes should align with the center of your screen; adjust your monitor if it doesn’t. If you wear reading glasses, adjust your screen to avoid tilting your head back to read, or wear glasses for near vision.  
• Armrests. Set armrests to slightly elevate your arms at the shoulders; this will reduce neck strain and promote upright posture. 

Guidelines adapted from UCLA Health   

You might also consider replacing your desk chair with an exercise ball or a kneeling chair. These options can help promote good posture without back support and help you develop stronger abdominal and back muscles while you sit.  

In addition to fixing posture, movement can help mitigate back pain. If you spend a lot of time sitting, it’s recommended that you get up and walk around for at least a minute or two every 30 minutes. Additionally, try reducing any personal screen time outside of study hours to minimize time you spend hunched over. 

When should you visit with a health care provider about your back pain?  

Generally, you may be able to manage back pain on your own with at-home remedies and prevention. However, it’s recommended you seek immediate medical attention if you’re experiencing:  

• Numbness and tingling 
• Severe back pain that does not improve with medication 
• Back pain after a fall or injury 
• Trouble urinating 
• Weakness, pain, or numbness in your legs 
• Fever 
• Unintended weight loss 

List adapted from NIH  

Even if you have a comfortable setup at your desk for those long study sessions, staying static can wreak havoc on your back, and having any underlying conditions may make it worse. Consider setting up regular breaks to get up and move around if you are able. Additionally, consult with a health care provider to understand what other practices you may be able to implement that could help reduce your back pain.  

Here’s to keeping things aligned!