One of the most common problems for desk-based workers is back pain from sitting. Spending so many hours hunched over a computer keyboard, sat in a chair is not ideal for our bodies.
After seeing Dr Jose Guevara’s clear and concise images with exercises for sciatica on Twitter, I invited him to tell us more about what he does and what you should do if you have back pain or sciatica and work in an office for a living.
Can you tell us a little about yourself and your background?
I’m a Chiropractor who specializes in the treatment of sciatica, which is a sharp pain that originates in the back and travels to the legs.
I practise in Atlanta, GA and became well known in my community thanks to online videos I create where I explain why certain neck and back problems happen and how to correct them through exercise (see links below!).
As a result of my videos, I also started getting phone calls from people in other parts of the U.S. and emails from people all over the world about how my videos were helping them to get rid of their back pain from sitting or other daily activities.
Currently, my Youtube channel has been viewed over 13 million times in over 100 countries and receives over 300,000 new views every single month.
This led me to create a few online courses that teach people how to treat their back pain from home.
How did you come to be interested in back pain specifically?
Growing up I was always involved in sports and taking care of my body but with sports come injuries. So I became interested in the human body and helping others get out of pain.
I really became interested in back pain because it’s one of the most common problems that people deal with and something I have dealt with myself.
Who is your website, Sayonara Sciatica, mainly for?
Sayonara Sciatica is for people who are tired of the conventional ways of treatment. It’s a 6-week online program with videos that teaches you how to identify the cause of your sciatica and how to treat it through exercises.
I receive emails every single day from people who are tired of being prescribed painkillers that only mask the pain for a few hours but don’t give long term results, and they’re looking for alternative solutions.
People are going online and doing their own research because what Doctors are doing, is not working. The internet has allowed patients to become savvy consumers and they’re making better health decisions.
What advice would you give to someone working in a 9-5 desk job who has lower back pain from sitting?
Anyone sitting at a desk job all days need to move often. I always tell people they need to get up every hour for at least 5 minutes and walk and move around.
This helps to take pressure off the low back and releases tension in the neck and shoulders so that you don’t feel so stiff at the end of your workday.
I also encourage people to use copyholders (here for UK readers) whenever possible. This is basically a paper holder that you can stand up. This will allow you to improve your posture so that you’re not looking down all day. Your neck will thank you at the end of the day.
Another way to remain active in the office is to purchase an exercise peddler that fits under your desk (here for UK readers). It’s just like riding a bike while you’re sitting down at your desk. You continue doing your work while your legs are constantly in motion.
You can get both those pieces of equipment for very cheap and it will be worth every penny.
And finally, I’m going to include some links to a few videos I’ve made with exercises you can do from the office that work your neck and back and help to improve your posture:
To finish up, what’s the best way for readers to get in touch with you?
The quickest way to get a reply from me is through Twitter. My twitter handle is @drjoseguevara. If you’re not on Twitter, then you can email me at firstname.lastname@example.org and I usually respond within a couple days.
If you are really struggling with sciatica and need some immediate relief, you can check out Dr Jose Guevara’s: