Ask HN: How do you not ruin your back (as an engineer)? Working as a software engineer, I'm sitting/standing (==> not moving!) for ~8 hours a day. Six years into the profession, I'm starting to feel the negative effects this has on my body, especially my back. I eat healthy food and I do sports ~2x a week, but still I feel I need to go beyond this to avoid a physical breakdown before I turn 40 (or even 35). So my question is: How do you not ruin your back/body (as an engineer)? |
1: Start lifting heavy weights, focusing on primary lifts, especially Deadlifts and Squats. Start out with no weight on the bar, and add 1 or 2 KG, 3x per week. I used the Stronglifts 5x5 program as a guide. The Deadlifts seem to be key for me, as they exercise my lower back. I also do a lot of situps to increase core strength.
2: Stop sitting for long periods. I use a pomodoro system to break my work up into 25 minute shifts. Of course sometimes I'm deep into something and work for longer, but I always get up and go for a walk after a work sessions of 25 mins or more. This doesn't actually affect my productivity as much as I thought since I'm usually thinking about work stuff while I walk anyway. If anything I am better for the short breaks and thinking time.
Doing those 2 things solved my back issues, hopefully they help you as well.
OP's Stronglift 5x5 is based on another program, "Starting Strength". Invest the money into the "Starting Strength" book by Mark Rippetoe. This book is "standart" in the powerlifting community and it's a treasure trove on body mechanics and "strength science". It will help you understand how to perform the basic barbell moves, based on body mechanics. For example, a lot of people struggle with mobility during squats. Don't push your depth with poor form, but ease into it, until you can go "ass to grass".
Edit: Record your lifts on a regular basis, to check your form. If you are unsure, /r/fitness provides form-checks.
That said, you're starting to have problems. Now what?
First, pay attention. When you're sitting, listen to your back (and neck). If it's a bit off, do something. Change your position (posture matters a lot). Stretch. Get up and walk around for a few minutes.
Second, I stretch every morning, both my legs and my back. (I should stretch my neck, too, but I don't.)
Third, I go to a chiropractor every other week. I know chiropractors have a bad reputation on HN, and I don't buy the whole thing. Chiropractors are going to cure cancer? No thanks, I'll try an oncologist. I'll even skip the nutritional supplements they recommend. But for straightening out my spine? Yeah, they do all right at that.
* Every day is a spine day. Do 10 minutes of spine waves every day to increase vertebrae mobility - https://www.youtube.com/watch?v=_tlMntE1WzQ
* Change positions when working. Learn to squat in a relaxed position. - http://placeofpersistence.com/30-30-squat-challenge-by-ido-p...
* Learn to hang passively - http://placeofpersistence.com/30-day-hanging-challenge-by-id...
* Learn a handstand. This had tremendous advantages to my wrists, elbows, shoulders, spine, core.
My spine is healthy, flexible and strong as never before.
BTW, I wholeheartedly recommend Ido Portal's approach for movement. It was a game changer for me.
* Ask HN: How do you keep a good posture when you spend most of your type sitting? (82 comments) [0]
* Ask HN: Posture – what do you do during work to avoid back pain? (69 comments) [1]
* Ask HN: How do I fix my posture after years at the computer? (20 comments) [2]
[0]: https://news.ycombinator.com/item?id=16529054
Deadlifts strengthen the exact muscles a developer lifestyle neglect: back, wrist/forearms, and legs. They're easy to learn too via Youtube videos.
Yoga, on the other hand, will stretch said muscles out.
You can find a bit more about that at https://algodaily.com/lessons/solving-the-health-problems-of...