¿Dolor lumbar por estar sentado demasiado tiempo? Esto es lo que debes hacer
Aprenda a evitar el dolor lumbar al sentarse con las puntas ergonómicas y los estiramientos suaves de fisioterapeuta.
El índice
Key takeaways:
1. Sitting for long periods can contribute to back pain, especially if you don’t change positions or take breaks.
2. Staying active, improving your workspace setup, and movement breaks can help prevent and relieve lower back pain.
3. Targeted exercises can stretch and strengthen your lower back, helping you stay comfortable and supported (see videos below).
Hinge Health offers virtual physical therapy and more to help you manage back pain. Learn more.
Ever felt stiff, sore, or achy after a long day — whether you’ve been sitting at a desk, stuck in meetings, or driving all over town? Join the back pain club.
“Sitting for long periods on its own doesn’t guarantee you’ll develop back pain,” explains Heather Broach, PT, DPT, a physical therapist at Hinge Health. “But staying in the same position — whether it’s sitting, standing, or any other posture — can leave your back craving movement.”
Here’s why: Sitting in the same position for a long period of time means you’re not doing all the things that are really helpful for your back, like moving, stretching, and bending. A 2021 study published in Health Promotion Perspectives found that prolonged sitting was associated with a 42% higher risk of developing lower back pain — but staying active and changing positions can make a big difference.
No matter how much you have to sit during the day, there’s a lot you can do to help your back feel good. Read on to learn what Hinge Health physical therapists recommend, including the best back pain exercises you can do after sitting for a long time.
Nuestros expertos de Hinge Health
Dr. Heather Broach, PT, DPT
Jonathan Lee, MD, MBA
Dylan Peterson, PT, DPT
¿Qué causa el dolor de espalda después de sentarse?
Hay muchas razones por las que puede experimentar dolor de espalda por estar sentado todo el día. Entre ellos se encuentran:
Inactividad prolongada. "Nuestros cuerpos no fueron diseñados para sentarse, o estar en una posición determinada, durante horas seguidas", dice el Dr. Broach. "Cuando no te mueves lo suficiente, tus articulaciones y tejidos pueden ponerse de mal humor".
Estrés postural. Ciertas posiciones sentadas, como encorvarse o inclinarse hacia adelante, pueden aumentar la tensión en la columna vertebral, particularmente en los discos, ligamentos y músculos. Si bien no existe una postura "perfecta", el estrés de permanecer en algunas posiciones durante demasiado tiempo puede contribuir al dolor de espalda.
Compresión de disco de columna. Estar sentado aumenta la presión sobre los discos de la parte inferior de la columna vertebral. Si está sentado durante largos períodos sin descansos, esta presión puede causar molestias o agravar las afecciones de espalda existentes, como las hernias discales.
Desequilibrios musculares. Estar sentado durante largos períodos de tiempo puede provocar tensión en los flexores de la cadera y debilitamiento de los músculos centrales o de la espalda. Estos desequilibrios pueden afectar su postura y ejercer una presión adicional en la parte baja de la espalda.
Carga estática sobre los músculos. Cuando te sientas, ciertos músculos, como los de la parte baja de la espalda, tienen que trabajar continuamente para mantener la postura. Sin descansos ni movimiento, estos músculos pueden fatigarse, lo que provoca dolor o molestias.
Condiciones de salud. Si eres propenso al dolor lumbar (por ejemplo, debido a la artritis o la ciática), estar sentado durante largos períodos puede exacerbarlo. El sobrepeso también puede contribuir al dolor de espalda.
Cómo prevenir el dolor lumbar por estar sentado
Si bien no siempre puedes controlar cómo es tu día, hay algunas cosas que puedes hacer para tratar de prevenir el dolor lumbar. Esto es lo que recomienda Hinge Health fisioterapeuta para evitar el dolor lumbar al sentarse.
Programe descansos cortos. Investigadores de la Universidad Estatal de Pensilvania descubrieron que el dolor lumbar por estar sentado podría aliviarse simplemente cambiando de posición cada 15 minutos. Levántese y estírese o diríjase a la cocina para recargar agua o café. Si tienes problemas para recordar, pon una alarma en tu teléfono o en tu calendario laboral.
Prueba con un escritorio de pie. Las estaciones de trabajo sentadas y de pie pueden ayudar a reducir el dolor lumbar, según una revisión de estudios de 2018 publicada en la revista Ergonomics. ¿No quieres invertir en uno? Intente colocar su computadora portátil en una superficie plana de la cocina o en un archivador alto periódicamente durante su jornada laboral para tomar un descanso de pie.
Sintonice con la ergonomía de la estación de trabajo. La forma en que se sienta y configura su espacio de trabajo puede desempeñar un papel importante en el manejo o la prevención del dolor de espalda. Comience colocando las rodillas en ángulo recto y manteniendo los pies planos en el suelo o en un reposapiés. También puede intentar ajustar la pantalla de su computadora al nivel de los ojos y colocar su teclado de manera que sus codos estén doblados a unos 90 grados. Recuerde, la comodidad y el movimiento son clave: experimente con lo que funciona mejor para su cuerpo y tome descansos regulares para mantenerse apoyado durante todo el día.
Mantente activo cuando estés fuera del horario laboral. Si te sientas en un escritorio todo el día, haz tiempo para hacer actividades fuera de tu trabajo, dice el Dr. Broach. Una revisión de estudios de 2018 publicada en el American Journal of Epidemiology encontró que el ejercicio regular dos o tres veces por semana redujo el riesgo de dolor lumbar en un 33%.
Exercises for back pain
¿Quieres atención de expertos? Consulta si estás cubierto por nuestro programa gratuito →- Glute Stretch
- Cat Cow
- Lumbar Rotation Stretch
- Downward Dog
- Bridges
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
The above exercises are recommended by Hinge Health physical therapists to prevent and treat low back pain. “They stretch and strengthen lower back muscles and they lengthen your hamstrings, which is important because it allows you to shift some of your body weight from your back to your legs,” explains Dr. Broach.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
How to fix lower back pain from sitting
In addition to taking frequent breaks, getting exercise outside of work, and doing targeted back exercises, these tips can help relieve back pain when it flares up.
Physical therapy. Physical therapy helps identify and address the root cause of your pain, such as muscle imbalances, postural habits, or stiffness. A physical therapist can guide you through targeted exercises to strengthen your core and back muscles, improve flexibility, and enhance spinal mobility. They also provide ergonomic advice to optimize your workspace and sitting posture, and teach strategies for incorporating movement and breaks into your routine.
Apply heat. Warm, moist heat can help relieve back pain, either at work, or once you’re home, says Dr. Broach. Stash a heating pad near your desk and use it a few times throughout the day.
Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for back pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
Schedule some stress relief. While tricky to manage, stress can make back pain worse. Try to incorporate your favorite stress-relieving activities into your daily routine. For instance, take a short walk during lunch, pop by a coworker’s desk to blow off steam, go to your favorite workout class before or after work, or listen to your favorite podcast while you do other things.
When to see a doctor
Most of the time, back pain resolves on its own. But you should see your doctor if:
Pain keeps you up at night or makes it harder to fall asleep.
You experience back pain along with weakness in one or both legs.
Back pain spreads into your lower leg.
Pain doesn’t get better after a few weeks.
Your pain is associated with any changes in bowel or bladder function.
PT tip: Keep a yoga mat next to your desk
“I always have one right behind me in my office so that I can stretch periodically throughout the day to make sure my lower back muscles don’t get too grumpy,” says Dr. Broach. Having a yoga mat handy can make it easier to do targeted back exercises, like the ones above, throughout the day. It’s also a good idea to stand and stretch once an hour or so. Simply placing your hands on your lower back and gently arching backwards is often enough to do the trick.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
¿Busca alivio del dolor? Verifique si su empleador o plan de salud cubre nuestro programa
Referencias
Baradaran Mahdavi, S., Riahi, R., Vahdatpour, B. y Kelishadi, R. (2021). Association between sedentary behavior and low back pain; A systematic review and meta-analysis. Health Promotion Perspectives, 11(4), 393–410. doi:10.34172/hpp.2021.50
Chou, L., Brady, S. R. E., Urquhart, D. M., Teichtahl, A. J., Cicuttini, F. M., Pasco, J. A., Brennan-Olsen, S. L. y Wluka, A. E. (2016). The Association Between Obesity and Low Back Pain and Disability Is Affected by Mood Disorders. Medicine, 95(15), e3367. doi:10.1097/md.0000000000003367
Cómo mejorar la postura para una espalda sana. (2019, 16 de abril). Clínica Cleveland. Obtenido de https://my.clevelandclinic.org/health/articles/4485-back-health-and-posture
5 consejos ergonómicos para ayudar con el dolor de espalda. (2017, 19 de diciembre). Medicina de la Universidad de Pensilvania. Recuperado de https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/december/5-ergonomic-tips-to-help-with-back-pain#:~:text=5%20ergonomic%20tips%20for%20work&text=Sit%20back%20in%20the%20chair,tablet%20use%20when%20answering%20emails.
Chou, R. (20 de septiembre de 2021). Low Back Pain in Adults (Beyond the Basics). UpToDate. Extraído de https://www.uptodate.com/contents/low-back-pain-in-adults-beyond-the-basics
Dolor de espalda en el trabajo: prevención de dolores y lesiones. (2021, 3 de junio). Clínica Mayo. Obtenido de https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20044526
Ergonomics for Prolonged Sitting. (s.f.). UCLA Health. Extraído de https://www.uclahealth.org/medical-services/spine/patient-resources/ergonomics-prolonged-sitting#:~:text=Never%20slump%20or%20slouch%20in,your%20spine%20and%20lumbar%20discs.&text=Close%20your%20eyes%20while%20sitting,center%20of%20your%20computer%20screen.
Qin, J., Zhang, Y., Wu, L., He, Z., Huang, J., Tao, J. y Chen, L. (2019). Effect of Tai Chi alone or as additional therapy on low back pain: Systematic review and meta-analysis of randomized controlled trials. Medicine, 98(37), e17099. doi:10.1097/MD.0000000000017099
Billy, G. G., Lemieux, S. K. y Chow, M. X. (2014). Lumbar Disc Changes Associated with Prolonged Sitting. PM & R : The Journal of Injury, Function, and Rehabilitation, 6(9), 790–795. doi:10.1016/j.pmrj.2014.02.014
Agarwal, S., Steinmaus, C. y Harris-Adamson, C. (2017). Sit-stand workstations and impact on low back discomfort: a systematic review and meta-analysis. Ergonomics, 61(4), 538–552. doi:10.1080/00140139.2017.1402960
Black, N. L., Tremblay, M. y Ranaivosoa, F. (2022). Different sit:stand time ratios within a 30-minute cycle change perceptions related to musculoskeletal disorders. Applied Ergonomics, 99, 103605. doi:10.1016/j.apergo.2021.103605
Shiri, R., Coggon, D. y Falah-Hassani, K. (2017). Exercise for the Prevention of Low Back Pain: Systematic Review and Meta-Analysis of Controlled Trials. American Journal of Epidemiology, 187(5), 1093–1101. doi:10.1093/aje/kwx337
Mendonça, C. R., Noll, M., Castro, M. C. R. y Silveira, E. A. (2020). Effects of Nutritional Interventions in the Control of Musculoskeletal Pain: An Integrative Review. Nutrients, 12(10), 3075. doi:10.3390/nu12103075