How to take care of your back?

[slurmulon]

Ergonomics are imperative but sometimes entirely ignored by technology peeps who are routinely stagnant for 8+ hours a day.

I have dealt with exceptionally severe chronic back pain from a young age and think it's incredibly important to help people avoid what I've been through. After lots of hard work and dedication, I'm much better now!

Here's a high-level list of what I've found effective, but I'm curious what other people have found to be useful (and not so useful) as well!

• Network Spinal Analysis (a.k.a. Network Chiropractic)
• Perfect posture at all times
• Back strengthening exercises, specifically rowing and squats
• Breathing exercises and meditation
• Learning how to walk properly (https://www.youtube.com/watch?v=B9jt4d_828g)
• Learning how to lift heavy objects properly (use your legs and always keep your back straight)
• Heat and icepads
• Stretching, but don't over-do it
• Zero-gravity chairs such as the HumanTouch Perfect Chair (they're 100% worth it, I promise!)

[TehShrike]

I spend most of my day standing at a standing desk, which solves a good amount of long-term-sitting-related problems.

[mikeal]

I’ve tried a lot of different chairs and standing desks and they all seem to have a positive effect at first and then diminishing returns over time. I always seem to be able to find a way to work my back into a position it shouldn’t be in if I’m sitting or standing long enough.

Over the last few years I’ve been able to get rid of pretty much all my chronic back issues by doing two things.

1. Working out regularly. At first I was lifting a bit but now I do regular short body weight only exercises. If I’m working out regularly by body just holds itself together better and if I sit too much one day or sleep in an odd way in a hotel room for a few days, I’m able to make it through.

2. Taking more breaks. I leave for a walk a few times in the middle of a work day, I take meetings downtown so that I know I’m going to walk between different spots I’ll work out of. I try to structure my day so that breaks are easy and natural and I’m not sitting or standing in any position for too long.

[MikeMcQuaid]

I found squatting/deadlifting specifically helped my back a lot. Relatedly, changing my position between sitting and standing (a sit stand desk helps) and walking a bunch each day so I'm not in one position for too long has helped. Finally, my Apple Watch nags me to stand up hourly which has made a small difference too.

[mikeal]

I found squatting/deadlifting specifically helped my back a lot.

Similarly, when I started doing the calisthenics “full squat” (butt almost on the floor) i noticed a bit difference in my back and my knees.

[sashafirsov]

For me the hung pull up bar was a life saver. Few pull-ups, foot raising every day released the stress and made a relief. But that was a fix, for prevention of getting pain back: the ball and stand-up table along with chair used as-I-feel ( about same proportion each ).

The exercises definitely a good thing, perhaps I love computers too much to dedicate time for those. Walking the dog every day kind of replacement for that.