Most office workers spend long hours working at a computer, leading to prolonged periods of sitting. As a result, low back pain is frequently observed among office workers due to extended sitting durations. Issues arising in the lumbar region significantly reduce individuals' quality of life and are the second leading cause of work absenteeism, thus increasing treatment costs.
The movement of the spine occurs through the coordinated functioning of muscles and nerves. While agonist muscles initiate and maintain movement, antagonist muscles control and modulate it. Healthy spinal movements are ensured by the optimal functioning of these muscles. To achieve this, individuals are provided with ergonomic training, core strengthening exercises, and stretching exercises.
The hamstring muscle contributes to the stabilization of the hip and pelvis joints, thereby aiding in the stabilization of the lumbar spine. The relationship between the viscoelastic properties of the hamstring muscle and the lumbar region encompasses a wide range of issues, including low back pain, postural disorders, and pelvic stability. Studies have reported that a minimum of 5-7 hours of sitting leads to hamstring muscle tightness. Hamstring tightness not only reduces the range of motion but also leads to various musculoskeletal problems. The tightness in the hamstring muscles can affect pelvic mobility and lumbopelvic rhythm. Additionally, research has shown a positive relationship between hamstring tightness and the severity of low back pain. Tight hamstring muscles can increase the tension in the muscles and ligaments of the lumbar region, resulting in significantly higher compression loads on the lumbar spine. Other postural changes associated with hamstring tightness may indirectly affect sacroiliac joint stability. Therefore, the flexibility of the hamstring muscles is extremely important for overall health and optimal physical fitness.
Participants will be divided into two groups: control and experimental. Participants will be randomized, stratified by gender, and a total of 50 individuals are planned to participate in the study. The study will last a total of 6 weeks. At the beginning of the study, both groups will receive briefings. The control group will receive training on spinal protection principles within the office. Additionally, participants in this group will receive short text messages on their phones containing information on maintaining proper posture throughout the day, sent on Mondays, Wednesdays, and Fridays for 6 weeks.
The experimental group, in addition to the spinal protection principles training, will perform active static hamstring stretching exercises in the office environment, consisting of 10 repetitions of 30-40 seconds of stretching and 30 seconds of rest, for a total of 10 minutes per session, 5 days a week. Participants in the experimental group will be supervised during the stretching exercises.
To ensure participants' eligibility according to the inclusion and exclusion criteria, the International Physical Activity Questionnaire-Short Form will be administered. The primary outcome measures of the study are electromyographic muscle activity, stabilization, and viscoelastic properties; the secondary outcome measures are myoton, sit-and-reach test, and photographic posture analysis. Assessments will be conducted on a single day and will be performed twice, at the beginning and at the end of the study, by the same researcher who is blinded to the treatment method.
