It’s been one of those weeks where I’ve not had anytime in the clinic as we navigate this new normal at home. I’m looking forward to popping back in to the clinics this week and seeing the you and the team. I have been doing a little bit whilst Jack has been sleeping to keep the clinic ticking over, but the team have been incredible and a I need to say a big thank you to them.
Anyway, all this time awake at 2am sitting got me thinking so many of our clients come in with lower back pain and tell us, “It must be because I’ve been sat at my desk all day.” And they’re often absolutely right.
But it’s not just muscle tightness in many cases, it’s actually doing damage at a deeper level: your spinal discs.
What’s actually going on with your discs when you sit all day?
Your discs are the little shock absorbers that sit between each vertebra in your spine. They love movement. Think of them like sponges when you move around, they get squished and rehydrated with nutrients. But when you sit for hours (especially in that slumped over Zoom call position), they get compressed and start to dry out.
Over time, that pressure can cause the discs to bulge or even herniate especially in the lower back, where most of your body weight gets distributed when seated.
Often I talk about a jam doughnut, if you press on a jam doughnut over a long period of time it will cause the jam to displace and press on the side of the dough. This can cause inflammation and then long term will cause pressure on the nerve.
Here are the most common signs your desk job might be affecting your spine:
- A deep ache in the lower back after a long day
- Stiffness getting up from your chair or car
- Pain that worsens when you bend forward
- A burning or tingling feeling down one leg (could be sciatica)
- Relief when you walk or stretch
If any of that sounds familiar, your discs could be under pressure and it’s worth getting it checked.
What can you do about it?
At the clinic, we often use spinal decompression therapy for this exact problem. You lie down on a specialised table, and it gently pulls apart the spine to take pressure off the disc. A lot of people say it feels like a stretch they’ve never been able to do before and the relief can be instant.
We also pair that with:
- Muscle energy techniques (METs) to stretch tight ligaments
- Shockwave therapy to break down inflammation
- Targeted rehab to strengthen the core and glutes (the muscles that should be working when you sit, but often don’t)
The key is not to just “strengthen a bad posture”. First, we take the pressure off the disc. Then, once the body is in a better place, we train it to stay there.
The long-term impact of ignoring it
The tricky thing with disc issues is they creep up slowly. What starts as a bit of stiffness can turn into numbness, weakness, and even nerve compression. And once you’re in that cycle, recovery takes longer.
We’ve had people tell us they were putting off booking in because “it didn’t seem that bad” until it was. And when you spend 8+ hours a day at a desk, even small changes to posture and spinal health make a huge difference.
If you’ve been getting back pain and your job keeps you stuck at a desk, it’s worth getting a proper assessment to check how your discs are holding up.
If you are wanting to chat more about the information above then why not book a call with me and we can go into more detail? Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
