Chronic Back Pain and The Writing Life: A Few Remedies

Jane Runs
Cincinnati Mini-Heart Marathon, 2002

Update (9/15/14): I’ve written a new post explaining what eventually resolved all of my back pain problems.


Like most writers, I spend a great deal of time sitting in front of a computer. Every job I’ve held post-college has been a desk job, and my non-work looks exactly like my “real” work—seated, with a laptop.

While I managed to stay active in my twenties as a runner, as time passed, I let other things take priority over exercise. During the last 18 months, I’ve been paying the price with a case of chronic low-back pain. It’s especially frustrating because it prevents me from returning to the exercise I enjoy most: running.

In the hopes of helping other people who may also be suffering, I’d like to share a few remedies I’ve discovered.

1. The DonTigny Method

For any women who suffer from low-back pain, I especially recommend this method. Physical therapist Richard DonTigny offers a program of simple corrections and stretches that focus on the sacroiliac joint, which he believes is at the root of many cases of lower back pain.

I’ve always noticed—especially when I actively ran—that any problems I experienced usually started in my hips. DonTigny’s method helps restore stability and strength to the hips, pelvis, and lower back. It’s helped me immensely.

2. The Egoscue Method

Before discovering DonTigny, I found this post by The Modern Health Monk, 4 (Rarely Used) Things You Can Do Right Now for Immediate Lower Back Pain Relief.

He describes a range of passive stretches called The Egoscue Method, and offers other helpful tips. I won’t rehash it here; you can find it all described in his post, with photos.

After reading the Monk, I bought The Egoscue Method, and have used one particular stretch repeatedly throughout the day—The Counter Stretch. (You can find a good photo & description at this site; visit #9, the very last one on the page.)

I also bought the book on The Gokhale Method, but with both Gokhale & Egoscue, I find it difficult to apply them methodically and comprehensively without having someone monitor my movements and posture, and advise me when I’m off track or engaging in “bad” form.

3. Treadmill Desk

This is a preventative measure rather than a remedy. Sitting for about 8-10 hours per day for 20 years has likely resulted in my current troubles, not to mention it causes a range of health problems I’d like to avoid over the long term. (Read Susan Orlean in The New Yorker to learn about the dangers of sitting.)

So I now work at a treadmill desk at the VQR offices. The desk is a VertDesk; it can be adjusted to any height with the push of a button. Below I use a treadmill base from Lifespan. The two work together beautifully. You can see me in action below.

[If you can’t see the video above, click here. Thanks to Allison Wright for acting as cinematographer.]

However, I must emphasize: nothing about standing at my desk, or walking at my desk, has cured my low-back pain. This is a long-term health decision that I hope will prevent further problems from occurring. I’m not completely back to normal yet, but I hope with enough time and changes to my lifestyle, I can be. It would be nice to call myself a runner again.

What methods work for you? Share in the comments.

Share on:
Subscribe
Notify of
guest

This site uses Akismet to reduce spam. Learn how your comment data is processed.

82 Comments
oldest
newest most voted
Inline Feedbacks
View all comments
Tracy S

I use the Egoscue Method and it has worked wonders. The corrective exercises are great, but even more so, I understand my body more now than I ever did and this helps me address problem areas. Stretching and yoga also work wonders. Great post and keep that lower back healthy, strong and flexible.

Jane Friedman

Many aspects of the Egoscue Method makes sense to me, though the stretches that involve lying flat on your back have actually increased my pain, which is why I kept looking for other solutions, and found DonTigny.

T.h. Cee

That’s because you are shortening your Psoas. When you also sit, your Psoas, the muscle that runs from the front of your lumbar (lower back) and attaches at your femur (upper leg) on the front of your body can chronically shorten. These muscles need to be stretched out, the fascia loosened and other muscles counter balanced by strengthening the glutes and Abs. You also need to stretch the rectus femoris muscle (front leg muscle). I am a fellow writer who has had chronic pain for years. I wish I could tell you there is one quick fix, but all bodies are not alike. You also can have one side tighter than the other.

Dave Trowbridge

Also check out Esther Gokhale’s (pronounced GO-clay) 8 Steps to a Pain Free Back. Simple exercises you do during your daily life that will transform your posture sitting, standing, and walking. The results have been utterly amazing for me: body understanding and no pain!

Jane Friedman

Yes, I bought that book! It’s helped bring awareness to how I move, sit, and lie.

Joanna Penn

I’ve been meaning to write about this too Jane! I had such bad lower back pain last year I ended up having loads of tests, because the pain would wake me at night. Awful … but after all those issues, 2 things have changed my life and dramatically reduced my pain.

1) switching to a swiss ball at my desk – which keeps me moving – and also enables me to stretch while I am thinking – it’s magic and really cheap!

2) getting a Nike Fuel wristband which keeps me motivated to move – even just incidentally or getting up etc – I am doing so much more movement now because it has little lights that keep you motivated.

My pain is now infrequent and only rarely at night – a massive change after about a month of the swiss ball.

Jane Friedman

Excellent tips. Thanks, Joanna!

Brian A. Klems

Take care of that back!
Brian

Jane Friedman

🙂 Trying my best.

Marion Roach Smith

I recently made myself a standing desk by simply putting my laptop to work on top of an old pie safe (old, tall metal box with a hanged door, that is exactly what it says it is). I use it for all the reading I do all day, and continue to use the desktop for writing. I have total treadmill envy, though. Good for you. One huge change that has been another lifesaver is I was advised to stop doing crunches. Praise Buddha. Apparently they are rotten for tight hamstrings, which is my particular back issue. Thank you for this. I find that people are less sympathetic to writing-related injuries than sports injuries, so for years I said it was an old college basketball problem. Maybe now, in such good company, I can tell the truth.

Jane Friedman

Oh, I totally hear you on people who are less sympathetic to injuries related to non-movement rather than physical activity—and that includes bystanders, doctors, and the general populace.

Given what the modern lifestyle demands, far more people need help addressing pain related to being sedentary and sitting at a screen. I can only see this becoming a bigger and bigger focus of healthcare.

Sue LeBreton

Sitting is hard on us. Viniyogatherapy (Gary Kraftsow) for lower back & hips has actually been validated by the National Institute for Health. He has a DVD also for upper back, neck & shoulders so I alternate as the writing affects my upper body as well. Good luck.

Jane Friedman

I’ll check that out, thank you!

Lexa Cain

It a strange coincidence that I woke up from a dead sleep last night with shooting pains in my lower back. I’ve had three slipped discs in the past, but that’s the first time that’s happened to me in many years. Thanks so much for the tips and links. 🙂

Jane Friedman

So sorry to hear that! I hope some of these methods work out for you.

Sheila Allee

Thanks, Jane, for drawing attention to this important issue. I, too, have spent decades sitting at a desk and have had multiple orthopedic issues because of it. Our bodies are not made to sit all the time. I wish I had known at a younger age what you are sharing here.

Jane Friedman

Sometimes you’re asked, “What advice would you give yourself 5-10-15 years ago?” Now I don’t have to think twice about the answer to that question. Consistent exercise.

Matt Paust

I’ve been standing ever since hearing a Fresh Air interview on treadmill desks some months back. Finding the TD unaffordable, I instead have my laptop atop my dresser, which I’ve found to be the perfect height. Several years ago my wife gave me a Lumbar Extender, essentially a plastic arch I lie on for 10 or so minutes at a time and do stretching exercises. Between the two, my lower back pain has take a leave of absence.

Jane Friedman

Interesting about the Lumbar Extender—have not tried anything like that yet.

Matt Paust

Get the cheaper version – Back Magic. Amazon has both brands.

Kathy

A very timely message as my back is flaring up due to all my sitting. I will be getting up more and stretching in order to keep my back in shape. Hopefully, it will not impact my writing. Thanks for the great tips.

Jane Friedman

Totally encourage a regular regimen of stretching/movement/exercise. I feel like if I had paid attention to other flare-ups in my twenties, and took them as warning signs, I might not be my current situation.