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SPARK_COACH_JEN Posts: 56,634
12/9/13 7:52 P

Here's an article about back pain you might find helpful:

www.sparkpeople.com/resource/wellness_arti
cles.asp?id=1762


If you type "back pain" into the search box at the top of the page, you'll find other articles on this topic that might help.

I agree with the suggestion to take frequent stretching and walking breaks throughout the day since you have a desk job. If you click on Articles & Videos at the top of the page and go to Videos, Coach Nicole has a Desk Workout you might also find useful.

Hope that helps,

Coach Jen

FIELDWORKING SparkPoints: (26,165)
Fitness Minutes: (52,893)
Posts: 711
12/9/13 2:29 P

Do you have access to a gym? The rowing machine would work the back (mostly other muscles but it helps with the back too).

These work multiple parts of the body but the back (either the whole back or the upper or lower) is apart of the exercises below.

Dumbbell shrugs, one arm dumbbell row, seated dumbbell row, airplane pose, t stand, reverse plank, bridge-ups, single leg bridge-ups, bridges

LEC358 SparkPoints: (9,728)
Fitness Minutes: (6,555)
Posts: 2,273
12/9/13 2:21 P

Planks then. But having done a dissertation while working at the same time myself, how I sat at the computer was a much bigger problem for my back than muscle strength. Plus sitting with good posture is strengthening your back and core anyway.

JDOG13 SparkPoints: (2,445)
Fitness Minutes: (1,195)
Posts: 2
12/9/13 2:08 P

It is lot more than just sitting at the computer that originally caused it, stress from working a full time job while finishing up a PhD, working from 6 AM till midnight, lack of exercise and good nights sleep. Things have calmed down now that the PhD is finished and need exercise that will help strengthen the back. Didn't have the problems till the last couple of months when started the full time job while still working on the doctoral dissertation. Already starting to feel a little better with more rest and less stress, but still need some help.

Edited by: JDOG13 at: 12/9/2013 (14:09)
LEC358 SparkPoints: (9,728)
Fitness Minutes: (6,555)
Posts: 2,273
12/9/13 1:37 P

First, make sure you're sitting properly at the computer. Here's a link that may help: https://www.osha.gov/SLTC/etools/computerw
orkstations/positions.html
. You should also take stretch/walk breaks every hour or so, so that your muscles don't get stiff.

Sitting all day with proper posture shouldn't cause you pain, if it is, it might be worth making an appointment with your doctor to see if something is out of alignment.

JDOG13 SparkPoints: (2,445)
Fitness Minutes: (1,195)
Posts: 2
12/9/13 1:14 P

What are some good exercise for a healthy person who sits at a computer all day, 8+ hours, for work? Looking more for specific strength training exercises that can be done in the evening to help alleviate the pain caused from sitting at a computer all day. Thanks

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