Chronic back pain is such a conundrum for me. Especially with my history of poor posture at a computer. It’s never an easy fix.
But I’ve learned to take certain ergonomic steps that prevent working in an awkward position.
My back pain isn’t always caused by spinal damage. It’s often caused by muscular tension and imbalance.
Because sitting for long hours can lead to tight muscles, which definitely contributed to my back pain.
This post will to talk about how stiff and tight muscles resulted in back pain. It’ll also talk about how I relieve back pain from stiff and tight muscles.
How Can Stiff And Tight Muscles Result In Back Pain
Muscle related back pain is one of the most common causes of lower back discomfort. Especially when it comes to daily activities that we do for long periods of time. Like sitting at a computer for 8 hours a day.
Tightness can lead to long term movement dysfunction. I try to do everything symmetrically when using a computer (except using a mouse). Because asymmetrical movements, in repetitive strain or stress environments, cause an imbalance in muscle activation. And overuse of that imbalance caused dysfunction for me.
Addressing the underlying muscular imbalance, by correcting it early, can prevent recurring pain episodes in the future.
What Is A Tight Muscle
Muscles get tight when it remains in a shortened or overactive state. Activity can be a good thing for muscles. But not constant, chronic overuse of the muscles. That can decrease blood flow throughout the muscle and its surrounding tissues. Which can be a very bad thing. And that’s when muscles get tight.
Tight muscles can lead to reduced elasticity and decreased range of motion. Tight hamstrings, hip flexors, and neck muscles are very common with a sedentary lifestyle. They all create dysfunctional patterns that can also result in back pain. This happened to me in my personal experience.
Poor foot position, while sitting in a desk chair, caused tight hamstrings.
And having my office chair too low caused tight hip flexors.
Using a laptop monitor that was too low caused pain, tension, and dysfunction in my neck.
What Do Tight Muscles Look Like
- Limited range of motion
- Forward head posture
- Rounded shoulders
- Anterior pelvic tilt
- Stiffness after inactivity
- Pain during stretching
What Causes Tight Muscles In The Back
Sedentary Behavior
- Prolonged sitting shortens hip flexors
- Reduced movement decreases circulation
Poor Posture
- Slouching increases spinal load
- Forward head position strains upper back
Overuse and Repetitive Movements
- Sports
- Heavy lifting
- Poor lifting mechanics
Stress and Muscle Guarding
- Stress increases muscle tension
- Chronic stress leads to sustained contraction
Injury or Compensation
- Protecting an injured area can overload surrounding muscles
Can Muscle Tightness Cause Back Pain
Tight muscles result in back pain often. Everything in the body is connected, whether it’s directly or indirectly connected. This goes for tendons, ligaments, bones, soft tissue like muscle fascia, and especially muscles themselves.
Muscle weakness and tension can:
- alter the alignment of the spinal column
- compress joints
- irritate nerves
- increase pressure on lumbar discs
How Can Tight Muscles Cause Back Pain
Altered Pelvic Position
- Tight hip flexors pull pelvis forward
- Increased lumbar lordosis increases lower back stress
Reduced Spinal Mobility
- Stiff thoracic spine shifts stress to lumbar spine
Compensatory Muscle Overload
- Weak core forces back muscles to overwork
Trigger Point Referral
- Tight muscles refer pain to other areas
Nerve Irritation
- Tight piriformis may irritate sciatic nerve
How to Relieve Back Pain From Stiff And Tight Muscles
As I’ve gotten older, muscle recovery is more important to me than exercise itself. I’ve learned to respect my stiff and tight muscles, as opposed to powering through the pain (like when I was younger).
Here are some ways I deal with my aches and pains.
Step 1: Targeted Stretching
I’d always neglect stretching when I was younger. And I’m paying the price for it now. Static stretching is now a non-negotiable in my ergonomics routine. Especially right after weightlifting or other physical activities.
Step 2: Strengthening Weak Muscles
Weightlifting is always going to be a part of my life. My practice has evolved a lot. And it will continue to as I get older.
My goal used to be gaining as much strength as I could. Which would lead to chronic muscle soreness.
Currently, my strength goal is value over volume. Consistency is important, but my numbers of repetitions and weight lifted is not. Pain relief is important to me. What I weigh on a scale is not.
I just lift what feels good to me. Because I want to wake up feeling pain-free and energetic everyday.
Step 3: Improve Posture and Ergonomics
Posture is the position I hold my body in when I’m working at a computer.
Ergonomics is the study of people’s efficiency in the workplace.
Posture is just one variable of ergonomics.
To learn the 3 most important posture fixes (for both sitting and standing workstations), check out → how to improve posture while sitting at computer.
To learn my other ergonomics variables, check out → improve posture at computer.
Step 4: Myofascial Release
I’ve purchased multiple physiotherapy devices to release my muscle tightness (foam roller, massage gun, inflatable compression boots and sleeves, etc).
Since 2008, I’ve also been going to a hands-on myofascial healer. It’s not covered by health insurance, but it’s worth it.
Finally, I go to the chiropractor at least every other week. Regardless if I’m feeling current pain, or not (preventive). In addition to aligning the spine and other bones, she does soft tissue manipulation in the same appointment.
A preventative visit to the chiropractor is my favorite method of how to avoid lower back pain when sitting.
Step 5: When To Seek Medical Evaluation
My content is not medical advice. It’s based off my personal experience and opinions. I talk about good habits that help me live a high quality, sedentary lifestyle.
Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
I seek medical evaluation whenever I have muscle stiffness that is non-responsive to any of the above steps. Which could mean I don’t have a soft tissue problem, it could be something else internally.
Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Fix Their Sitting Pain
P.S. If you liked this article, you’ll love the digital store I just published.
🙏 Thank you for supporting my work. -Todd