Reduce Back Pain When Sitting
How many people do you know that say: "I have back pain when I sit". This was a prevalent complaint among many of my patients before I retired from chiropractic practice. Fortunately, there are a few simple things you can do that will go a long way in helping you manage your back or neck condition on a daily basis. One of the most important is to have proper support and posture while you're sitting at your desk.
People who sit at a desk for long periods of time are definitely at risk for developing back pain, as sitting (especially slouching) can add a lot of pressure to the back muscles and spinal discs.
Sitting with your back properly supported without slouching helps to minimize the strain on your back. Supporting the natural inward curve of your lower back (lordosis) is very important if you're sitting for a long time.
Here are a few guidelines for good posture, support for your lower back while sitting at a desk:
- Adjust your chair to make sure your knees are slightly lower than your hips and the weight of your thighs is held more by your feet than by the seat of the chair.
- Sit as close to your desk as possible.
- Make sure your computer screen is about at eye level.
- It's good to have armrests on your chair to support your elbows at a 90-degree angle when your shoulders are relaxed.
- The backrest of your chair should support with some pressure in your lower back. If you can, get a new chair that provides this support, or place an orthopedic support in your chair.
- It sometimes helps stabilize your back to put something under your feet to elevate them slightly. There are good adjustable foot rests made for this purpose.
- If you spend lots of time on the phone, consider using a headset or speakerphone to take the strain off your neck.
Support your back while driving:
Driving for long periods of time, or during a stressful daily commute, can place a lot of strain on your back. When you're driving, remember to:
- Make sure your car seat provides enough support for your lower back. If it doesn't, try using a good back support like the Skwoosh Gel Cradle Lumbar or Thermarest BackRest by Cascade Designs.
- On a budget? Try rolling up a small towel and placing it between your lower back and the seat.
- Slightly recline the seat back and move the seat closer to the steering wheel to compensate.
- Sit so that you don't have to stretch to reach the steering wheel, as reaching increases the pressure on the spine and can stress your neck and shoulders.
Move about throughout the day:
Even if you're sitting with correct posture, holding the same position for a long period of time can build up stress and cause discomfort, so it's important to move about during the day. Try to take frequent breaks to stretch and walk around. Whenever possible, take the stairs instead of the escalator and walk/bike, rather than drive.
High tech help for lower back pain while sitting:
- Eradicate pain with the latest medical advancements in pain control with
WiTouch Wearable | Wireless TENS Unit
- For real stiffness when sitting in the car try unobtrusive "continuous passive motion" or CPM -
BackCycler Lumbar Support
We hope that these suggestions for simple changes you can make to your sitting posture will help you reduce the hurt of lower back pain. Be Well !