The low back pain (lower back pain) and cervicalgia (pain in the neck and upper back) are two of the most common pathologies that appear as a result of spending hours sitting in front of the computer. Javier Soucase, trainer and physiotherapist at CIM Formación, points out that the reason for the pain when sitting in front of the computer is that the back and its muscles they resent postures held for more than 30 minutes.
In general, in office jobs, people spend hours in the same position, which can be harmful for those who have any muscle pathology and, in the long term, it can lead to new pain or aggravate existing ones. In addition to spending hours in the same position, the lack of proper ergonomics, such as a properly adjusted chair and desk, can add strain to your back and neck. If we add to that that we adopt a bad posture when sitting, muscle tension is served. As if that were not enough, many jobs cause stress that generate muscle tension in the upper back, which can trigger or worsen pain.
To combat both neck pain and low back pain, in addition to active exercise, it can be very beneficial to use a Fitball ball as a chairsince it helps activate both the superficial and deep muscles while we are sitting.
What happens when we sit on a Fitball?
Javier Soucase explains that using the Fitball is beneficial because it helps activate the muscles almost unconsciously. “The ball, when a person is sitting, causes a micro instability that we hardly feel and what the body does is generate movements reactively to combat the lack of stabilityThat is, mobility is activated in the back in different directions and angles to try to regain balance, so that our muscles are no longer still in a fixed position.”he points out.
When should you use the Fitball?
As for the right time to use it, Soucase explains that it should be done in a progressive, gradually accustoming your back to this new way of sitting. The use of the Fitball is considered a “just another tool and not a unique or perfect method to relieve pain or improve the situation of each person”. So, we can sit sometimes in the chair and sometimes on the Fitball. Combining both is a good option to prevent and relieve muscle pain.
Can it be used during pregnancy?
With respect to pregnancyCIM Formación experts indicate that there should be no problem starting its use during the pregnancy period, since it is an activity of Low impact. Additionally, it can be useful for relieving back pain from the first weeks to the last days of pregnancy. However, it is important to regulate exposure times due to the increase in lordosis (curve of the back) that occurs during pregnancy.
Strengthen your back with exercise
CIM Training experts insist on the importance of combining the use of the Fitball with exercises. The recommendation is to maintain a posture that respects the natural curvature of the spine. To achieve this, exercises must be done that involve both the deep and superficial muscles of the back, creating a strong core. This can help improve lower back and cervical pain and reduce ailments. The deeper the muscles we activate during exercise, the better the stabilization of the body and the less pain we will have, they point out.