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shoulder, neck, back pain and weakening of the body due to long hours spent working in a desk

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thechosen1

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Do you have a good chair with back support? Does your mattress have the right level of support? Do you lift/exercise at all? When does it hurt the most?

I was having some back pain earlier this year but all gone after switching to a better chair, more supportive mattress, and lifting heavy (deadlifts, pullups, core, full body stuff). I think the main culprit was the shit mattress at the place I was staying at.
Chair - debatable, not sure if it’s good or bad
Mattress - same as chair but boy do I sleep well
Lift/exercise - yes, I have been lifting three days a week for the past 3 years but I’ve been slacking the last couple weeks. I also was a swimmer until I graduated college a few years ago. Put in lots of yardage back then, felt way healthier than now.

It hurts the most when I try to bend over, pick something up, tie my shoes, when I try to stretch it, etc.
 
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MattR82

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I absolutely love my sit stand desk. Fixed my sore back issues quickly.

I had a manual wind up one for a while but definitely worth the extra few hundred for a fully electric one if you can. The smaller things that sit on top of a desk didn't really appeal to my OCD lol but some people I used to work with really liked them.

A nice positive side effect is that standing while on the phone was really helpful for my sales calls.
 

Miketing

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Chair - debatable, not sure if it’s good or bad
Mattress - same as chair but boy do I sleep well
Lift/exercise - yes, I have been lifting three days a week for the past 3 years but I’ve been slacking the last couple weeks. I also was a swimmer until I graduated college a few years ago. Put in lots of yardage back then, felt way healthier than now.

It hurts the most when I try to bend over, pick something up, tie my shoes, when I try to stretch it, etc.

Most people who spend too much time sitting have Anterior Pelvic Tilt / Lordosis. This can cause lower back pain.

Can't say for sure in your scenario, but I'd try some APT-fixing and core-strengthening exercises. Some good videos on YT for exercises and stretches.
 

thechosen1

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Most people who spend too much time sitting have Anterior Pelvic Tilt / Lordosis. This can cause lower back pain.

Can't say for sure in your scenario, but I'd try some APT-fixing and core-strengthening exercises. Some good videos on YT for exercises and stretches.
I’ll try that. It’s odd though because my core is pretty strong... I can do 3 sets of 12 hanging leg raises with my legs straight out.. I’ve always done lots of abs
 
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Miketing

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I’ll try that. It’s odd though because my core is pretty strong... I can do 3 sets of 12 hanging leg raises with my legs straight out.. I’ve always done lots of abs

The hanging leg raise is one of those exercises that can be done primarily by your hip flexors rather than your abdominal muscles. This is one of the factors leading to APT - dominant hip flexors, weaker abs.

No way I can say for sure of course, but that could be the case here. I had that problem myself - performing "ab exercises" mostly with my hip flexors rather than my abs themselves.

View: https://www.youtube.com/watch?v=AO9aBkN3MhI

View: https://www.youtube.com/watch?v=MjAK8E19T5A
 

thechosen1

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The hanging leg raise is one of those exercises that can be done primarily by your hip flexors rather than your abdominal muscles. This is one of the factors leading to APT - dominant hip flexors, weaker abs.

No way I can say for sure of course, but that could be the case here. I had that problem myself - performing "ab exercises" mostly with my hip flexors rather than my abs themselves.

View: https://www.youtube.com/watch?v=AO9aBkN3MhI

View: https://www.youtube.com/watch?v=MjAK8E19T5A
Wow that is very eye opening. I think you might be right then. Thank you
 

mdot

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I've gotten random short bouts of back pain if I lift something in a weird way, but this weekend I tried Airsoft and it was really intense exercise. I don't remember the last time I even came close to exercising that hard. I was fine the day of, but sunday and into this morning the back pain and leg pain was excruciating. Has really been a wake up call for me. I'm only 25, gotta get in better shape.
 
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NewManRising

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Lower back, spine extending down to upper pelvis. It's especially bad when trying to bend over, but even sitting in a chair is uncomfortable.

I have a feeling others here have gone through similar?
Look up back pain exercises on Youtube. I just relieved a lower back issue in 2 days by doing a few stretches.

Aside from this, regular exercise with weights will help out. Also, look into mobility stretches too (can also be found on Youtube) it's been a game-changer for me.
 

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