How to relieve muscle strain from prolonged sitting
Sep 27, 2023
Source: Cainiu Health
Dr. Wang Jianjun
Introduction
In general, chronic lower back muscle strain caused by prolonged sitting can be relieved through measures such as avoiding long periods of sitting, performing functional exercises, using topical plasters, undergoing physical therapy, and taking oral medications. Maintaining the same posture for extended periods—such as sitting, standing, or bending over for long durations—can keep the lower back muscles in a constant state of tension, making them prone to strain. Patients are advised to avoid sitting for prolonged periods.
In general, lumbar muscle strain caused by prolonged sitting can be relieved through measures such as avoiding prolonged sitting, functional exercises, topical patches, physical therapy, and oral medications. Specific details are as follows:
1. Avoid prolonged sitting: Maintaining the same posture for extended periods—such as sitting, standing, or bending over while working—can keep the lower back muscles in a constant state of tension, making them prone to strain. Patients are advised to avoid sitting for long durations and should stand up and move around periodically to alleviate muscle fatigue.
2. Functional exercises: Patients can strengthen their back and lumbar muscles through targeted exercises to improve muscle strength and relieve symptoms of lumbar muscle strain. Exercises such as "swallow flying" (a type of back extension exercise) or the "five-point support" method are recommended, with 30–60 minutes of daily practice.
3. Topical patches: Patients may use doctor-recommended topical patches such as Gutong Patch or Musk Analgesic Plaster. These are suitable for relieving local pain, swelling, numbness, stiffness, or limited mobility caused by soft tissue or joint issues. Additionally, patients should maintain a positive mood and avoid chronic work-related stress. Strenuous physical activity and heavy labor should be minimized in daily life. Adequate rest is important, and staying up late or overexertion should be avoided.
4. Physical therapy: Heat application, massage, and other physical therapies can help alleviate symptoms of lumbar muscle strain. A hot water bottle or warm towel applied to the lower back can improve local blood circulation and reduce muscle tension. Massage techniques such as pressing, kneading, and pinching can also help relax the back muscles and reduce pain.
5. Oral medications: For lumbar muscle strain due to prolonged sitting, non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen sustained-release capsules, celecoxib capsules, or etoricoxib tablets may be taken orally under medical supervision, as they offer effective pain relief.
Patients are advised to seek timely medical attention when experiencing discomfort and to undergo standardized treatment under a physician's guidance, which promotes recovery.
