Relieving Nerve Pain from Prolonged Sitting: Solutions for Back Discomfort

Prolonged sitting can lead to back numbness?

Due to work requirements, I need to sit for long periods.
However, I have gradually noticed frequent lower back pain, and in the past two weeks, I have started experiencing a tingling sensation in the left side of my back intermittently.
This sensation occurs more often during weekdays while I'm at work, and is less frequent on weekends when I rest.
Is there a way to completely cure this? I have already seen a traditional Chinese medicine practitioner and received acupuncture treatment, which only provided temporary relief; the symptoms returned once I went back to work.
Thank you, doctor.

Sunny, 20~29 year old female. Ask Date: 2016/04/22

Dr. Jiang Junyi reply Neurology

Hello, based on your description, the most common cause of left-sided neck pain is cervical myofascial pain.
Prolonged periods of looking down can lead to overuse of the trapezius muscle in the back of the neck, resulting in neck and shoulder discomfort.
Initially, resting may alleviate the pain, but eventually, it can worsen and affect daily activities.
Some patients experience severe neck pain upon waking, accompanied by stiffness, tightness, and unbearable pain levels.

I recommend the following strategies:
1.
Change positions: Alter your posture every 15 minutes to allow the neck tissues to rest.
Maintaining any position (including a normal one) for an extended period can lead to tissue fatigue and inflammation, so moving around briefly can reduce the risk of muscle inflammation.
2.
Rest: Resting allows the muscles to utilize their self-repair capabilities.
Avoid vigorous exercise during this time.
3.
Neck heat therapy: Apply heat for 15 to 20 minutes, ensuring the temperature is safe to prevent burns.
4.
Non-steroidal anti-inflammatory drugs (NSAIDs): If you do not have a history of gastric ulcers, allergies to NSAIDs, or impaired kidney function, consider using NSAIDs to reduce inflammation and alleviate pain as needed.
5.
Neck muscle stretching exercises: After the acute pain phase, develop a habit of performing slow and gentle neck stretches every 15-20 minutes, ensuring the angles do not cause discomfort.

I suggest consulting a neurologist or a rehabilitation specialist for further evaluation and treatment.
Wishing you good health and peace.

Reply Date: 2016/04/22

More Info

Prolonged sitting can lead to a range of musculoskeletal issues, including back discomfort and nerve pain, particularly in the lumbar region. Your experience of left-sided back pain accompanied by a tingling sensation suggests that there may be nerve involvement, possibly due to compression or irritation of the nerves in the lumbar spine or related structures. This is a common issue for individuals who spend extended periods sitting, especially in non-ergonomic positions.

Understanding the Problem
When you sit for long periods, especially without proper support or posture, the muscles and ligaments in your back can become strained. This strain can lead to muscle fatigue, tightness, and even spasms, which may contribute to nerve compression. The tingling sensation you are experiencing could indicate that a nerve is being compressed, possibly due to muscle tightness or a herniated disc in the lumbar region.

Solutions for Relief
1. Ergonomic Adjustments: One of the first steps you should consider is evaluating your workstation. Ensure that your chair supports your lower back and that your feet are flat on the ground. Your computer screen should be at eye level to avoid straining your neck.

2. Frequent Breaks: It’s essential to take regular breaks from sitting. Aim to stand up, stretch, or walk around every 30 to 60 minutes. This can help alleviate pressure on your back and improve circulation.

3. Stretching and Strengthening Exercises: Incorporating specific exercises into your routine can help strengthen your back and core muscles, which provide support to your spine. Stretching can also relieve tightness. Focus on stretches that target the lower back, hamstrings, and hip flexors.

4. Physical Therapy: If your symptoms persist, consulting a physical therapist can be beneficial. They can provide tailored exercises and treatments to address your specific issues, including manual therapy, modalities like ultrasound or electrical stimulation, and education on proper body mechanics.

5. Pain Management: Over-the-counter pain relievers, such as NSAIDs (e.g., ibuprofen), can help manage inflammation and pain. However, it’s essential to consult with a healthcare provider before starting any medication.

6. Alternative Therapies: Since you have already tried acupuncture with temporary relief, you might consider other complementary therapies such as chiropractic care, massage therapy, or yoga, which can help improve flexibility and reduce tension.

7. Mindfulness and Relaxation Techniques: Stress can exacerbate pain perception. Techniques such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help manage stress and improve your overall sense of well-being.

Long-term Management
While it may be challenging to "cure" the discomfort entirely, especially if it is related to prolonged sitting, implementing these strategies can significantly improve your symptoms and quality of life. The goal is to manage the pain effectively and prevent it from recurring. If your symptoms do not improve with these interventions, further evaluation by a healthcare professional, such as a neurologist or orthopedic specialist, may be warranted to rule out any underlying conditions, such as a herniated disc or spinal stenosis.

In summary, while complete resolution of nerve pain from prolonged sitting may not always be achievable, a combination of ergonomic adjustments, regular movement, targeted exercises, and possibly professional therapy can lead to significant improvement in your symptoms. It’s essential to be proactive about your health, especially given the demands of your work environment.

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