By Ruth Harris
Q: How do you know you’re a “real writer?”
A: Your back hurts.
So do your shouders and neck. (And maybe your hands and wrists don’t feel so great, either.)
Sorry about that—I truly am—but I’ve been there and I (literally) feel your pain. Not just the existential kind resulting from rejection and lousy reviews, but the physical kind that comes from hours spent hunched over a computer or notebook, plopped on a living room sofa, standing at a kitchen counter, perched over a night table, sprawled on a bed, or, in one memorable instance, making-do at child-sized desk in a borrowed summer home.
We’ve all read the articles telling us that sitting can kill us. What those articles don’t say is that before it does, sitting can make us so miserable with lower back pain that sometimes we almost wish we were dead.
What I’ve also recently learned is that poor sitting habits can cause tooth fractures and jaw pain that will send you screaming in agony to the dentist. No kidding. 🙁
Over the decades in efforts to relieve lower back pain I’ve consulted physical therapists, massage therapists, attended yoga and Pilates classes, tried gyrotonics and Feldenkrais, and a standing desk. All helped—some (Pilates, yoga) more than others (the standing desk helped at first, but over the long term, not so much).
Along the way, I’ve been on an unending quest for quick and easy-to-do tips and hints for dealing with writer-related, lower-back pain. These are the ones that work best for me.
1) Stretch!
A recent article about the pandemic of work-from-home Injuries in the NYTimes states that “92 percent of chiropractors (out of 213 respondents) stated that patients report more neck pain, back pain or other musculoskeletal issues since the stay-at-home guidance began.”
Dr. Scott Bautch, the president of the American Chiropractic Association’s Council on Occupational Health recommends more breaks and more movement. He suggests setting a timer for every 15 to 30 minutes to remind yourself to move, and recommends three different types of breaks:
1) frequent “microbreaks” of just five seconds, in which you change your posture in the opposite direction of where it had been (if you were looking down at the screen, for example, look up at the ceiling for five seconds)
2) periodic “macro breaks” of three to five minutes, such as deep breathing or stretching your shoulders.
3) “the big workout” of at least 30 minutes of exercise (ideally in one session), walking, cycling or the gym.
You will find more info at https://www.nytimes.com/2020/09/04/well/live/ergonomics-work-from-home-injuries.html
Dr. Tony Delitto, a professor of physical therapy and dean of the School of Health and Rehabilitation Scienes at the University of Pittsburgh explains why stretching is so important.
“When you’re standing, the small of your back has a natural curve. But when your’re sitting, the lower back hunches the other way. That will lead to low-grade pain.”
Dr. Delitto comments that “standing up and stretching is by far the best way to reduce low-back pain.”
In this article Dr. Delitto gives detailed advice about exactly what stretches to do to find relief.
2) Sponge ball.
I was introduced to this little, inexpensive ($17) gem at an exercise class. Place it between your shoulder blades or the small of your back as you lie on your mat for a great stretch. You will feel almost immediate relief. IMO a must-have.
At Amazon.
3) Feldenkrais.
I had been only vaguely aware of the Feldenkrais method and had dismissed it as sort of New Agey, woo-woo stuff. This column in the NYT by Jane Brody, another writer suffering from low back, pain changed my mind and caused me to do a bit of research.
What I found out is that Feldenkrais movements are gentle and non-stressful and, as Jane Brody says, they offer real relief. If you want to try Feldenkrais, there’s free instruction on YouTube. I find the German teacher, Alfons, very easy to follow.
Other teachers have posted videos which also offer Feldenkrais guidance and a quick search will easily turn them up.
4) Escape the mouse trap.
My right hand hurt like hell. The doctor told me my tendons were inflamed. And were they ever!
He advised Aleve and I found inexpensive finger splints on Amazon that relieve discomfort while allowing me to type.
I realized—duh!—that the position of my hand on the mouse was the main culprit. I turned to self-defense and learned how to move my cursor via the keyboard.
I had to be patient (not always my strong suit) but I stuck with it and found that using the keyboard instead of the mouse made a noticeable difference. I’m on a Mac and their tips on using the keyboard instead of a mouse to navigate are listed under “Accessibility.” Can’t believe PCs don’t have something similar. (I hope someone who knows more about the PC world, will help me out here.)
5) invest in a decent chair.
I don’t need to tell any writer that. Do I?
If you’ve been hesitating—or aren’t sure—which one to buy, here’s a recent guide to best chairs for home offices at a wide range of prices.
Don’t forget ebay and Craig’s list where you can find good quality office chairs at decent prices.
Here are 7 steps to creating a home office workstation that will help protect from pain and injury—from a height-adjustable desk to chairs with lumbar support to an ergonomic keyboard.
6) Serola belt
A physical therapist I was consulting for back pain recommended the Serola belt ($44). Created by a doctor in response to studies in biomechanics showing that the sacroiliac joint is the major source of lower back pain, the belt is designed to normalize the function of that joint.
Thin and light, the belt can be worn over or under clothing, day or night. At times, when I’ve been in dire need, I’ve even slept in it. Because it works.
The website offers lots of info, including a video showing how to adjust the belt properly (not difficult).
7) What didn’t work. At least for me.
The Alexander Technique, which focuses on posture and movement, is excellent—when I remember to apply what I learned. Problem is, I’m not always very good at consistently applying it to everyday life. Despite my own shortcomings, I consider Alexander (created by an actor and used by actors, dancers and athletes) a valuable approach and well worth trying.
Massage did nothing (except for the masseur). Maybe I didn’t have good masseurs. Maybe I’m just massage-resistant. I don’t know. I tried several different massage therapists over the years and found that, while I felt relaxed for a few hours after, there was no reduction in my lower back pain and, even if there were, there was no way I could apply their techniques on myself.
Gyrotonics, recommended to me by a ballet dancer (they know pain!), involves bulky apparatus and, certainly at first, an instructor. I tried a few sessions—they were helpful—but, since I look for stretches and movements I can do throughout the day using no or minimal equipment, gyrotonics was impractical for home use.
8) What does work. At least for me.
Bottom line: it’s all about posture. No matter my high-minded resolutions and good intentions every morning, I inevitably end up slouching or hunched over after a session at the keyboard. Pain is my loyal reminder to get up and do something!
Frequent breaks are key.
I’ve learned that getting up, stretching and, tending to my breathing makes a difference.
In addition, I keep a mat open on the floor and use it frequently. Pilates, yoga, and Feldenkrais videos made by experienced teachers are widely available, and will help you rescue yourself from the ordinary pain and discomfort that comes from sitting too d*mn long!
Walking helps. Ditto jogging, cycling, swimming, etc, etc, etc. In fact, anything that gets you moving makes a positive difference. Helps your body. Refreshes your brain.
Unloading the dishwasher helps. Ditto laundry. Putting it in, taking it out, hanging it up. In fact, ordinary household chores make a positive difference—mainly because they require getting up from your desk, involve a variety of movements and necessitate changes of position. (Sorry about that.)
Last (and super important), I nag myself constantly throughout the day.
“Sit up straight,” I remind myself. “Come on. Sit up straight!”
You know.
Just the way Mom and Dad always said. 😉
Dear Scriveners, Have you experienced lower back pain? Discomfort in your neck and shoulders? Or your wrists and hands? What do you do to find relief?
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Boy, could I relate. I’ve developed osteopenia in my spine. Hunching over the keyboard doesn’t help. Also, I suffer with rheumatoid arthritis and psoriatic arthritis, which is eating away the bones of my feet. As a result, I’m always searching for new ways to fight pain. CBD (with no THC) works when the pain reaches an all-new high. Hint: not all CBD are created equal.
Thanks for the tips, Ruth! I’m off to buy that shoulder blade ball thingy to add to my pile of contraptions. #writerslife LOL 🙂
Sue—OMG, so sorry you’re struggling with pain. 🙁 Sounds absolutely awful.
Hope the spongy ball is a worthy addition to your pile of contraptions. BTW, don’t try to inflate it until it’s hard. You want it to be soft/squishy for best use.
What a great blog post! Yes, we spend FAR too long at the desk, and now – with zooming all the time – even longer! Great tips here, and a good reminder as well to get up and move. I try to do it every half hour. So nice to know other writers share this occupational hazard.
Melodie—Thanks! Back pain is definitely an occupational hazard—great way to put it.
Yes! You’re right. Get up and MOVE! Makes all the difference.
OMG – I love that video showing the Feldenkrais method with Alfons.
I am going to do this on my yoga mat.
I have lower back spasms every couple of years or so which are fairly debilitating – no sneezing, no looking over your shoulder – you know what I mean. And yoga stretching is the only thing that saves me. But I’m betting this Feldenkrais method will work too.
THANK YOU.
Patricia—Thanks! I have the video on my iPad and prop it next to my mat and follow the directions. Hope it helps you. It’s a different and intelligent approach and his explanations are excellent.
Absolutely Ruth! I’m not much of one for the fancier exercises– OK, not any exercises– but walking around, in my opinion, doesn’t even count as not writing. Think about the plot, let something fall in place, then come back and often the pace picks up.
Once I was really stuck on a certain plot point and staring at the screen was only making it worse. I set out from my home here in DE toward the sunset and swore I wouldn’t come back until I figured it out.
Maryland is a beautiful state! :: rim-shot :: But it all counts.
Will—Love your idea: Walking around doesn’t count as not writing. Also works for me. IME “a body is motion is a mind in motion.”
I always think of Albert Einstein who was known for walking around the beautiful Princeton campus as he came up with concepts that changed science. What was good for Albert is good for me is the way I see it!
Very applicable post for writers’ health, Ruth. There’s no doubt that sitting hunched over for too long results in pain – backside and other. I’ve always taken short breaks, though most are unplanned but regular. In no particular order they are:
1. Getting up to pour another cup of highly-caffeinated coffee.
2. Getting up and yelling out the window to remind my tenants to use their designated parking spots.
3. Getting up to remove my daughter’s cat from my keyboard.
#WritersLife #PainInThe…
Garry—LOL and thanks for your enlightening words!
No ifs, ands, or butts about it. 😉
Sponge ball – I’d never heard of it before.
A great chair is a must. I already sit at my job so I’ve made sure both chairs are comfortable and top quality. Plus, I take breaks often and go for a walk at least twice during my computer time.
Alex—You’re a wise man. Smart to take care of yourself so well!
Care to share which chairs you like?
Thank you for this. I’ve suffered from back pain for decades. I don’t think a standing desk would have helped me, either. Standing for long periods is really bad for my back.
V.M.Sang — Thanks for the kind words. I hope some of tips/ideas will help you.
I really wanted the standing desk to help but, like you, found it didn’t make a positive difference.
Ahoy Ruth —
I’m with you on this. I’ve always had a tendency to mess up my back. I suppose that shouldn’t surprise me, as my dad had back problems so bad I spent most evenings 10-15 massaging his back (I’m guessing your thoughts on massage might change if you had a live-in massuese/masseur). What works best for me these days (in my sixties), is a 45-50 minute stretching session every morning & a 30 minute session at night. My stretches combine things learned from PT, yoga, feldenkrais & pilates geniuses. Getting up & moving during writing sessions also has to happen, but I’m pleased to say my back is infinitely happier than my dad’s was when he was this age.
CS—Sorry your dad suffered with back pain, but sounds like you’ve come up with a routine that makes a difference. Good for you!
Yeah, maybe if I had a live-in masseur, it might change my attitude. But, until then….
Lol. I suppose the good news is this means I’m a real writer?
Seriously, my back is in a bad way right now so I’ll certainly apply some of these solutions.i pounced on this post when I saw it 😉
“Susan—Yeah. The “good” news. lol Aka the writer’s lament.
Sorry you’re having to deal with back pain. I hope some of my tips will help.”
All good tips there, but let me offer my two cents in regards to the dreaded mouse.
I’m a natural righty, so at home my mouse is set up on the right side of my computer(s). However, due to the cubicle designs at work that I’ve been dealing with for the past two plus decades, I’ve found that setting it up on the left side brought a much welcome respite and was quite the preventative for carpal tunnel, which quite a few of my co-workers suffer from.
It was a relatively short education phase in learning the basics of left hand adaptation (index finger and ring finger) and like other things that I’ve taught myself to do lefthanded (shoot hoops, throw a frisbee), I can no longer do the mouse with any degree of comfort righhanded at work.
Oddly enough, due to the height difference between the work and home surfaces, I can’t do left hand mousing for any period longer than two continuous minutes at a clip.
GB—Thanks. I switched from dominant right to my left and, like you, found the changeover fairly quick and easy. Problem for me, was that after a while my left hand & fingers began to show the same symptoms. Switching to keyboard navigation with only a few trips to the mouse made the difference.
I invested in a cushion for my back that creates that natural curve. But my problem is my shoulders. They don’t like being in position for typing too long. I’ve had frozen shoulder on the left side and am fighting it off on the right side. You’re right—gots get up and move.
Mary—Aaaargh. You’ve solved the back problem but now it’s your shoulders! So sorry you’re in pain and hope you find relief. And I definitely agree that we have to get up and move. Makes a major difference!
Ruth, I’d never heard of Feldenkrais. He makes it look easy and relaxing. Will try it. Thanks! It’s harder and harder work just to keep from losing ground!
A foam roller works well for my back/posture problems. Inexpensive, low tech, and can be done anywhere you have room to lie down. Here’s a post I wrote for TKZ about it: https://killzoneblog.com/2019/06/diy-massage-for-writers.html
Debbie—thanks for the Foam roller idea and the link. The demos are excellent so will give them a try. Always looking to add to my repertoire!
Lmk if feldenkrais works for you. Hope so!
Finally – a writer writing about back pain. Such great tips – though the Amazon link for the foam ball to place between your shoulders didn’t seem to work. Please send it along again. Thanks. I’m feeling better already!
Brad—Thanks for the lovely bouquets!
I’m sorry about the link. Try this one:
https://www.amazon.com/dp/B003TKLOIA/?coliid=IQQL9FMOSP8OO&colid=9XO52UCXVLSC&psc=1&ref_=lv_ov_lig_dp_it
BTW, I notice it’s now ~$14. 🙂
OMG Ruth. I’ve got an upcoming 3.5 hour Zoom session with my Brazilian counterparts. Ouch!
Thanks for the tips. You are always so timely. BTW, as an African hand, that Zuri books looks interesting!
Kenneth—3.5! On Zoom? Aaaargh. Be sure to check your hair, makeup & lighting. lol
Where in Africa were you?
I did a ton of research for Zuri. On Africa, wildlife, wildlife veterinarians, poaching, international crime, and, of course, the lovable, quirky animals we get to know as they are rehabbed by their human caretakers and eventually returned to the wild.
I’m so happy to see you cover this important topic. I had a rotator cuff injury earlier this year and it was mostly due to poor posture at the computer. My physical therapist helped me with relaxing, stretching, better posture and then some strengthening exercises. I do think anything that can help us writers (and frequent typists) relax is good – abdominal breathing, qigong or yoga; there’s even a simple method of qigong bouncing that super simple and helps relax the entire body – a perfect exercise to do during the micro-breaks you mentioned. Another helpful possibility is a standing desk, though I think it’s helpful to mix it up with sitting and standing if possible.
Lisa—Thanks for taking the time to comment. Wow! rotator cuff injuries, too? I thought that was for major league pitchers with bazillion-dollar contracts. Not major league writers like us! lol