Effortless Lumbar Pain Relief: Infrared Light Therapy
If you want to relieve your pain while you sit and work uninterrupted infrared therapy is one of your best options.
Infrared heat penetrates deep into your muscles, up to 4 cm into your tissues increasing local blood circulation and bringing pain-relieving and healing components faster.
Here are the 2 best options:
1. Shiatsu infrared heat cushion using an infrared heat cushion, combined with infrared heat is an effective way to relieve lumbar pain without interrupting your work.
For example, this low-cost cushion has 4 deep-kneading rotating nodes with soothing infrared heat and has a car adapter.
You can also get a full-back infrared heat shiatsu massage cushion see my reviews for the 3 best ones HERE.
2. Infrared heat belt this Jade stoned infrared heat belt can be wrapped around your lower back comfortably and is made of high-quality materials.
It comes with a digital controller and a timer and its perfect if you dont like massage and just want to enjoy the deeply penetrating and soothing heat to relieve your back pain.
A lower-cost option is this infrared heat belt, which delivers infrared rays via carbon fibers.
Note: do not use infrared heat belts if you are pregnant or suffer from a serious health condition without consulting with your doctor.
How Does Sitting Causes Lower Back Pain: 7 Bad Habits To Avoid
Lower back pains can be triggered by many factors such as overuse of muscles, strain, trauma or injuries to the back, and other conditions affecting the ligaments, and intervertebral discs that keep our back functional and support the spine. One of the many factors that usually go unnoticed is poor ergonomicsthe interactions between our bodies and the working environment. Poor ergonomics increases the risks of back strains, as well as other related musculoskeletal injuries.
What Is The Correct Sitting Position At A Desk
- Your eyes should be in the same line with the top of your computer monitor.
- The shoulders should be relaxed and low.
- You shouldnt strain to access your keyboard or mouse.
- Your feet should be flat on the ground.
- Your upper back should be as straight as possible. Consequently, your lower back should assume its natural curve supported by the chair.
- Never slouch in the chair.
- Your hips must be as close to the back of your chair as possible.
- The upper legs of yours should be at an angle of 90 degrees from the body. Of course, if you are somewhat shorter, you may need a footrest.
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Use A Hot And Cold Compress
Soothe your lower back pains with cold and/or hot therapy. These natural remedies aid in pain reduction in various ways. To know more about the effects of hot and cold application, read our article on Hot or Cold Therapy for Lower Back Pain. By simply applying cold packs or hot packs to your lower back, it can decrease pain and spur the healing process.
Beyond Ergonomic Seating And 90
Many of us are way past the lectures about the ideal ergonomic seating and how we shouldnt be working in bed or how the feet need to be planted on the floor and everything has to be at a certain angle. Lets be real: Depending on peoples living situations, most of us are playing some version of musical chairs from dining room to kitchen table followed by a stint in the living room easy chair and an afternoon sprawl in the bed. Given the abnormal demands, its no wonder working from home can sometimes be a pain in the back.
Sitting for long periods of time creates a perfect storm of strain that includes joint misalignment and muscle weakness, explains Scott A. Rushton, MD, an orthopaedic surgeon at Lankenau Medical Center, part of Main Line Health. It starts with the constant relaxation and weakening of the hip flexors, the connecting muscles from the top of the thighs to the hips, which in turn control the pelvis and the lumbar spine, therefore putting your back under constant strain. Which then causes the hamstring muscles to reach up and compensate, and that weakens the gluteal muscles that are meant to stabilize the back and pelvis. Sitting is just a whole recipe for back painperiod.
Sitting leads to 40 to 90 percent more stress on the back than standing posture. Cornell University Ergonomics Web
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Stop Looking For A Specific Diagnosis
Stop focusing on a specific diagnosis. Up to 85% of low back pain can be classified as “non-specific.” This means that the origin of your pain cannot be localized to one specific structure or problem.
While common diagnostic tests for low back pain can show the bones, discs, and joints with great detail, no test can tell the exact cause of your pain with 100% accuracy.
The Most Common Causes Of Lower Back Pain Are A Strain Or Sprain
Whether you notice it or not, your lumbar spine gets put to work throughout the entire day.
Amid all of this work and motion, a lower back sprain or strain can result from an acute injury, such as one experienced while falling, lifting something too heavy or playing sports. A sprain or strain can also develop over time due to repetitive movements or poor posture.
“Straining a muscle or spraining a ligament are the most common causes of lower back pain,” says Dr. Palmer. “While they can be serious, these common causes of lower back pain aren’t long-lasting taking anywhere from a few days to heal or, at most, a few months.”
Your doctor can help you determine the particular course of self-care that can help heal your lower back pain.
“The treatment for a pulled back muscle or strained back ligament is fairly simple and can include pain and anti-inflammatory medications, muscle relaxers, ice to help reduce inflammation, heat to promote healing, and avoiding strenuous activity until the pain recedes,” explains Dr. Palmer. “The best course of care will depend on the severity of your injury as well as your overall core and lower body strength.”
If your lower back pain persists despite treatment, it may be time to consider other causes of lower back pain.
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How Do You Stop Back Pain From Sitting Too Long
If your job involves long sitting sessions on the chair, the best way to prevent back pain is to practice the best posture, which we have discussed earlier in detail. You can also relieve back pain by incorporating exercises into your daily program. Ideally, you should not sit for too long without standing and walking for a few minutes before sitting again.
Your Muscles Are Wasting Away
When you sit all day, you know what your glutes and calves are doing? Pretty much nothing — except slowly wasting away. This could make for a sore, wobbly walk home, when your legs finally start holding you up again.
“It’s not the number of hours sat that’s important, it’s how many uninterrupted hours of sitting that matters,” said Vernikos. When conducting a study on people lying in bed 24 hours a day, she found that standing up every half hour was enough to prevent the harmful effects of an otherwise immobile lifestyle.
Taking a load off can also make the blood build up in your veins, which causes unpleasant sensations like burning and cramping in the calves. Ouch.
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What Is The Best Sitting Position For Lower Back Pain
Essentially, the key to recovering from, or reducing lower back pain is to maintain the normal spine curve at any given time. Here are 7 efficient sitting positions for relieving your lower back pain.
7 best way to sit with lower back pain:
- Always keep your knees and hips at a right angle. In this regard, your feet should remain flat on the ground while your legs should not be crossed.
- If you sit on a chair which rolls and pivots, do not twist your waist while sitting. Instead, if it is time to turn, do so with your whole body.
- When standing from a sitting position, you should first move the front of the seat. As you stand, straighten your legs and do not bend forward at your waist. Immediately after standing up, perform at least ten backbends to help stretch your back.
- When sitting at a desk, sit with your shoulders back and shoulders straight.
- Always rest your forearms on the desk while keeping your shoulders back.
- The chin of yours should always be parallel to the floor. Your ears should remain aligned with your collar bone.
- Always a pillow or small towel to help offer to support your spines normal curve. To use a lumbar pillow properly, sit in the chair with your hips pressed through to the back of the chair, then slightly lean forward and put the pillow at your back, at the level of your belt line.
Sitting With Flattened Low Back
Our spines have a natural S shape curve to them Often referred to as the Neutral position. It is generally accepted that this neutral spinal position places the least amount of stress on the joints, muscles and ligaments. However, when sitting many people cave in and flatten their backs . This can cause:
More pressure on the spinal discs Contribute to bulging discs/herniated discs/Sciatica Low back muscle tension Slouching
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What Can I Do For A Herniated Disc
5 Little-Known Tips for Lumbar Herniated Disc Pain Relief
- Heat can help relieve your muscle spasms.
- Consider an epidural steroid injection.
- Talk with your physician or chiropractor about manual manipulation.
- Discuss the McKenzie Method with a physical therapist.
- Mindful meditation may help reduce your symptoms.
Severe Lower Back Pain When Sitting Or Bending
Lower back pain may occur while sitting or standing for a prolonged period of time. Pain may also occur when there is active spinal movement, such as attempting to stand up and/or bend down.
While in most cases the underlying cause of the pain can be identified, sometimes back pain may be non-specific with no identifiable cause.1
Here are a few possible causes for severe low back pain in such situations.
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Common Back Problems From Sitting Too Much
According to UCLA Health, sitting for prolonged periods of time can be a major cause of back pain, cause increased stress of the back, neck, arms, and legs and can add a tremendous amount of pressure to the back muscles and spinal discs. Additionally, sitting in a slouched position can overstretch the spinal ligaments and strain the spinal discs.
Our bodies are built to stand and move throughout the day. When you stand upright, you put the discs in your lower back into proper alignment naturally. Sitting, on the other hand, forces the vertebrae to compress down onto each other and withstand more force, increasing the risk of chronic lower back pain. The muscles that hold these discs in place can atrophy when not used and this leaves the nerves between the discs in a vulnerable position.
Even though sitting can feel comfortable and relaxed in the moment, it puts a lot of stress on your nerves. Sitting for prolonged periods of time can result in pinched and strained nerves that radiate pain throughout your body. It can also put a lot of weight and stress on your cervical spine and neck muscles if youre not sitting properly.
What Is The Best Way To Sit With Lower Back Pain
There are several different ways of sitting that can potentially help improve your posture and relieve lower back pain.
These include the followings:
- Your feet should always flat on the floor.
- Do not cross your legs.
- Always ensure your body weight is positioned evenly across your hips.
- Do not pivot or twist your chair at your waist. Instead, move your whole body around with every single motion.
- Your knees should be even to or slightly above the hips.
- Use lumbar support or rolled up pillow if you cant achieve the above positions on your own.
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Symptoms Of Low Back Pain
These might range from a dull ache to a stabbing or shooting sensation. The pain may make it hard to move or stand up straight. Pain that comes on suddenly is âacute.â It might happen during sports or heavy lifting. Pain that lasts more than 3 months is considered âchronic.â If your pain is not better within 72 hours, you should consult a doctor.
Back Pain From Sitting Too Long
Can Sitting Cause Back Pain?
One of the most common complaints that send people to a spine doctor is back pain from sitting too long. Our bodies are of elegant design and are meant for movement. But in todays world, many of us sit at our desks all day, hacking away at a computer keyboard, our shoulders slumped and our necks hunched at an awkward angle. This leads to multiple issues both in the lower and upper back region which contribute to pain and discomfort in the neck, shoulders, back, and even the legs.
How can prolonged sitting cause back pain? Back problems from sitting stem from the immense pressure that is put on the supporting muscles and discs of the spine. The main portion of the back to experience this pressure is the lumbar disc area. The spine is meant to present a soft S curve when viewed from the side. During sitting, it often resembles more of a C shape, which can more than double the intradiscal pressure. The results of losing correct posture when sitting are both short and long term and are a recipe for pain that can be difficult to manage.
How to Prevent Back Problems from Sitting
- Move and stretch at regular intervals during the day
- Stand up and walk for 2-5 minutes each half-hour
- Place a cushion at the small of your back to help support it
- Make sure your desk and chair are the correct height
Treatment for Lower Back Pain from Sitting
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What Causes Pain When Sitting
Pain when sitting can be caused by many conditions, including sciatica, arthritis, disc herniation, poor posture, myofascial pain syndrome, injuries from trauma, and even simply tired muscles. People who sit for long periods of time are particularly susceptible to pain when sitting people who work at a desk all day, or people who are confined to wheelchairs are likely to experience pain when sitting at some point. The severity of the pain may be cause for a doctor’s visit, though in most cases, changes to one’s daily routines and sitting habits is enough to remedy the problem.
Myofascial pain syndrome is a condition in which certain areas of the body experience pain. The pain can be severe and it is usually traced back to a trigger point, or part of the body that leads to the pain. Knotted muscles are usually the cause of pain when sitting in this case, and a visit to the doctor can help a sufferer come up with a plan to combat the condition. This condition is still not understood very well, even by professionals, so treatment options will vary and will have mixed results, depending on the sufferer’s reaction to the treatments.
Sitting In A Static Position
While sitting alone is bad, whats even worse is sitting in one position for a prolonged period. Our bodies were designed for movement and sitting in one position for long hours will cause:
Back pain aches and stiffness Muscle tightness Activation of low back muscles Soreness Poor Blood Circulation
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Upper Back Pain When Sitting
Many people experience pain in their necks and upper backs as a result of craning forward while sitting to look at a computer monitor or phone display. Although its tempting to sprawl out and watch television for hours, this can also easily throw your back out of alignment.
That uncomfortable feeling of stiffness when you finally do move or stand up is telling you something.
Better posture makes a difference.
Its likely your parents or teachers cautioned you to sit up straight when you were a child, and with good reason.
Sitting in one position too long isnt healthy. Doing it with your back rounded forward, slumped to one side, or leaning too far back can put stress on parts of your spine for an extended period. This can lead to pain, as well as other issues.
To help you sit straighter, position your body along an imaginary straight line extending the length of your back, out of your head, and up to the ceiling. Keep your shoulders level and dont let your pelvis rotate forward. Doing so causes a curve in your lower back.
If you sit up perfectly straight, youll feel the small of your back stretch and lengthen.
You Are Using A Chair With An Incorrect Height
If you are using a computer and do not have a high chair to keep the monitor at an eye level, you tend to look up at the monitor. Your neck is then forced to extend. This event causes compression on the joints in the neck and causes muscle fatigue that can lead to inflammation, pain, as well as headaches. Conversely, it can also result in muscle strains if you are looking down at the monitor for long periods.
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