Sunday, July 14, 2024
HomeEditor PicksHow To Relieve Lower Back Pain From Sitting

How To Relieve Lower Back Pain From Sitting

Buttocks Pain From Sciatica

Lower back pain when sitting? 3 Tips from a Physical Therapist

The sciatic nerve is a long, deep cord-like structure that runs from the lower part of your back to the bottom of each leg. When it gets compressed or obstructed by something such as an injury, inflammation in joints and disc problems, pain can be felt all over your body because this important muscle controls movement for most major muscles groups in our legs .

The good news about Sciatica is that if treated correctly within 4-6 weeks time frame symptoms will usually go away completely but sometimes they may take longer which could mean some chiropractic or physical therapy sessions are needed to stabilize your situation.

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.

Practice Proper Sitting Posture

There is a certain way to sit in a chair or vehicle drivers seat that will ensure that you are using proper posture:

  • Use lumbar support at the curve of your lower back
  • Do not sit for prolonged periods of time when possible
  • Make sure that your knees and hips are at a right angle
  • Ensure that your feet sit flat on the floor
  • Sit up straight

Posture can be due to a bad habit, or because of the following:

  • Weak muscles: When the muscles in your back and abdominal area are weak, this can cause you to slump when you are sitting. This makes it more difficult to use proper posture.
  • Lack of flexibility: Inadequate range of motion in your hips, lower back and abdomen force your upper body forward, causing you to hunch over when you are sitting.

Working on the flexibility and strength of these muscles can help you naturally develop a healthy sitting posture. You can also use posture aids and orthopedic cushions to make using proper posture easier and more comfortable.

Also Check: Aleve Lower Back Pain

Take Regular Breaks To Stand Up And Walk Around

Even with the most comfortable set-up cannot completely eliminate the chance that you can experience lower back pain from sitting for too long.

When you have to work at the computer for a long time, you can include breaks every 15 minutes where you get up and stretch or walk around for a short time before returning to your seat. Doing so can also help to rest your eyes as we can experience eye strain from staring at the computer screen for too long.

Is Standing Or Sitting Better For Lower Back Pain

Pin on Lifestyle

Generally, being in a better physical condition will help reduce lower back pain, and this implies that standing is better because it makes you active. Also, sitting puts excess pressure on your lower back compared to when you are standing. However, this does not entirely imply that standing alone can be the answer to your back pain problems. Just as its painful to sit for extended hours, so too can standing to be painful when you have been in the same position for an extended period.

Read Also: Advil Vs Ibuprofen For Back Pain

Best Sitting Position For Lower Back Pain During Pregnancy

Lower back pain during pregnancy is a common complaint and isnt surprising. After all, you are constantly gaining weight, abdominal muscles are beginning to relax in preparation for the growth of the baby, your hormones are busy relaxing the ligaments in the pelvic joints, and your center of gravity shifts as well. All these can result in back pain, especially at the lower part. T is essential to adopt the correct sitting position during pregnancy to reduce the stress on your spine and ease discomfort. Below are a few effective sitting tips to follow during pregnancy to help relieve your back pain:

What Are The Most Common Lower Back Surgery Procedures

Spine surgery is not necessary for most people who have lower back pain. If you do need it, your doctor will recommend an appropriate procedure to address your specific symptoms and medical situation. Common spine surgeries include:

Spinal Fusion. Two or more vertebrae are permanently fused together to limit excess spinal motion. Your surgeon will use a combination of bone, bonelike material, screws, plates and rods to hold the vertebrae together so they can heal into a single unit. Spinal fusion may be done to correct spinal deformities or to increase the spines stability in severe cases of spinal osteoarthritis or herniated discs.

Laminectomy and laminotomy. Laminectomy is a surgery in which your surgeon removes the back portion of one or more vertebrae to create more space for the spinal cord or other nerves. In people with severe arthritis, bone spurs within the spinal canal can grow large enough to press on the spinal cord, causing pain and limiting mobility. In a similar surgery known as laminotomy, your surgeon will remove a small piece of bone called the lamina from the back of the vertebra.

Read Also: How Much Advil Can I Take For Back Pain

Buy An Ergonomic Chair

When it comes to comparing ergonomic chair vs normal chair, the former one has a clear benefit.

The best ergonomic chair should offer the appropriate seat depth, width, and height adjustment. It should have adjustable armrests, a five-star base, and back support. It should also be stable and have a removable, washable fabric material so sitting in an office chair is comfortable. More features include a backrest recline, headrest, and swivel.

These chairs will alleviate the back, arms, and legs pain by promoting the right sitting posture. It also allows proper alignment of your hips and shoulders while reducing any abnormal strain on your body. Furthermore, the chair prevents harmful sitting positions like slouching forward or backward.

And that means, whether youre using traditional office chairs or ergonomic options like the Swiss exercise ball or Swedish kneeling chair, youll still need to adjust it to your proportions. The Swedish kneeling chair comes with back support that helps to promote good body posture. On the other hand, the Swiss exercise ball comes in handy in developing your abdominal, spinal, and back muscles while youre seated.

Before buying and using any of these chairs, be sure to see your doctor who will diagnose and see if they are suitable for your health. But even though ergonomic office chairs are an excellent choice for the right sitting posture, they may not always offer ultimate back support.

That leads us to the next tip

Preventing Low Back Pain

How to relieve lower back pain with sitting

Steps to lower your risk of back pain as you age include exercising regularly , maintaining a healthy weight, lifting with the legs and not the low back, and optimizing your workstation.

After any period of prolonged inactivity, a regimen of low-impact exercises is recommended. Speed walking, swimming, or stationary bike riding 30 minutes daily can increase muscle strength and flexibility and protect your low back from injury or strain. Frequent stretching can help loosen muscle tension, strengthen your core muscles, and improve over-all posture for a healthier back.

  • Scott Camazine / Photo Researchers, Inc.
  • Plush Studios / the Agency Collection
  • Reza Estakhrian / The Image Bank
  • Gabriela Medina / Blend Images
  • Andersen Ross / Brand X Pictures

    Read Also: Aleve For Lower Back Pain

    In Order To Relieve Lower Back Pain When Sitting On The Couch Many Of The Same Principles Described In The Sections Above Will Apply:

    • In general, you want your lower back flat, and your hips and knees bent around a 90 degree angle, for some people a little more and for others a little less. If your feet don’t touch the floor when your back is flat against the backrest, prop your feet up on a stool or ottoman as shown in the picture.
    • Alternatively, you can sit sideways on the couch with your lower back flat against the armrest and your feet out on the couch. Put a pillow under your knees to again help bend your hips closer to a 90 degree angle from your body
    • Using arm rests or pillows will help take some stress off of your neck and upper back. The weight of your shoulder blades and arms hang from muscles attached to your neck, so supporting your arms will help take some stress off of your neck.

    Learn more about how to sit on a couch or in a recliner without back pain or sciatica.

    Ergonomics For Prolonged Sitting

    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.

    Besides being uncomfortable, poor sitting posture and workplace ergonomics over time can damage spinal structures and contribute to recurrent episodes of neck or back pain.

    Here are some important guidelines to help make sure your work area is as comfortable as possible and causes the least amount of stress to your spine:

  • Elbow measureBegin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface . If your elbows are not at a 90-degree angle, move your chair either up or down.
  • Thigh measureCheck that you can easily slide your fingers under your thigh at the leading edge of the chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If there is more than a finger width between your thigh and the chair, you need to raise the desk/work surface so that you can raise your chair.
  • Also Check: Does Aleve Work For Back Pain

    Are You Making Your Back Pain Worse

    Don’t be guilty of exacerbating your already achy back. Try these tips for preventing added low back pain:

    • Wear comfortable, low-heeled shoes if you are on your feet all day.
    • Don’t slouch when standing or sitting.
    • At home or work, make sure work surfaces are at a comfortable height.
    • Warm-up and stretch before exercise or other strenuous physical activity.
    • Don’t try to lift objects that are too heavy and don’t twist while lifting.
    • Live a healthy lifestyle, stop smoking, and keep off the extra weight.

    Sitting With Flattened Low Back

    10 Ways To Relieve Lower Back Pain When Standing From ...

    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

    Also Check: Back Pain Cleveland Clinic

    How To Relieve Lower Back Pain When Sitting In A Recliner

    Sitting in a recliner is a great way to relieve lower back pain, but it’s important that you do it correctly. When you sit upright, gravity is pressing vertically through your spine creating compression on your joints and discs. Additionally, your muscles have to work harder to stabilize your spine. However, when you recline, gravity presses your back into the backrest and makes it easier for you to relax your muscles. The downside is that it also creates an extension in your spine as your hip to spine angle increases substantially greater than 90 degrees. There’s a simple fix to this though. Instead of having your legs out straight on the recliner, bend your knees and place the bottom of your feet flat on the leg rest of the recliner. Doing this will bend your hips back closer to 90 degrees. So now you’ve eliminated the effect of gravity pressing down through your spine AND you’ve also kept your trunk to thigh angle close to 90 degrees. It’s a win-win! See the picture below for details.

    Stay Active To Reduce Back Pain In The Office

    No matter how comfortable one is in an office chair, prolonged static posture is not good for the back and is a common contributor to back problems and muscle strain.

    To avoid keeping the back in one position for a long period, remember to stand, stretch and walk for at least a minute or two every half hour. Even a quick stretch or some minimal movement such as walking to the water cooler or bathroom – will help.

    A twenty minute walk will help even more, promoting healthy blood flow that brings important nutrients to all the spinal structures.

    In general, moving about and stretching on a regular basis throughout the day will help keep the joints, ligaments, muscles, and tendons loose, which in turn promotes an overall feeling of comfort, relaxation, and ability to focus productively.

    You May Like: Advil For Lower Back Pain

    Use The Following Steps To Relieve Lower Back Pain When Standing Up From Sitting

  • Scoot to the front edge of the chair.
  • Bend your knees to get your feet underneath of you.
  • Lean forward to bring your center of gravity over your feet. Your bottom should almost naturally start to rise up as your head goes forward.
  • Straighten your knees and allow your pelvis to roll under you, keeping your back slightly rounded.
  • When you get all the way upright, don’t lean backward. Even if it feels like youre still bent over, youre probably not…That’s just the position that your body has gotten used to as the “normal”.
  • Again, don’t take my word for it… try it yourself and see if it helps you relieve your lower back pain when standing up from sitting. If it doesn’t, go back to your old way of doing it.

    Getting Rid Of Back Pain

    Exercises to Relieve Lower Back Pain While Sitting

    The National Institute for Fitness and Sport has an excellent program for getting rid of low back pain due to APT. It includes:

    • Lengthen the short hip flexors with stretches.
    • Retrain the glutes and hamstrings to fire more efficiently.
    • Strengthen the abs to help pull the pelvis into place.

    Finding an exercise that strengthens your core and teaches you to use those muscles properly can be really helpful for many people to get rid of their low back pain. Some of these exercises are called corrective exercises, and one that has become popular recently is crawling. Breaking Muscle gives an explanation of how crawling can benefit anyone and how to do it.

    Everyone finds different solutions to the back pain problem. Its important to safely try out different solutions until you find the one that works for you. Here are some of our top suggestions for those suffering from lower back pain:

    Recommended Reading: Aleve Or Ibuprofen For Back Pain

    Causes Of Lower Back Pain When Sitting

    Your spine, also called your backbone or vertebral column, has 26 vertebrae that are separated by soft, spongy discs that serve as shock absorbers. The portion in your lower back area, called the lumbar spine, contains five vertebrae.

    “Sitting puts the lumbar discs and other structures in your back under more pressure than other positions, such as standing or lying down,” says Jeremy James, DC, CSCS, a chiropractor who specializes in chronic back pain and founder of FITFOREVER.

    Sitting for long periods of time exacerbates this, he explains, because of a condition called “creep,” where the ligaments and discs in your back deform over time when you’re sitting. Once creep sets in, those tissues are in a compromised state that can lead to pain.

    Even if you have good posture, you may experience lower back pain if you remain seated for long periods of time because of the pressure it puts on your back muscles and spinal discs. Poor posture can make lower back pain even worse stretching ligaments, straining discs, and even damaging your spinal structures.

    These are some of the other possible causes of lower back pain:

    How To Prevent Back Pain When Standing Up After Sitting

    When standing up from a sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Then, immediately stretch your back by doing 10 standing backbends.

    I hope youve found this post helpful. Please use the comments below to share your experience with us, or to ask any questions you may have.

    To your health and happiness,


    Read Also: Advil Or Tylenol For Back Pain

    How To Treat Your Lower Back Pain

    Treatment for low back pain usually depends on whether your pain is chronic or acute. Generally, surgical treatment is only recommended if there is sufficient evidence of worsening nerve damage and this is when corrective surgical procedures may be recommended. Some of the conventional low back treatment options include the use of cold or cold packs, activity, strengthening exercises, physical therapy and the use of medications.

    All experts agree that the key to recovery from acute back pain is to always have a normal curve of your spine. So, in this section, we want to provide you with effective and scientifically proven tips on how to sit appropriately when you are suffering from low back pain.

    What Can Cause Lower Back Pain

    5 Stretches To Prevent and Relieve Lower Back Pain in 10 ...

    Most acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back fit together and move. Some examples of mechanical causes of low back pain include:


    • Skeletal irregularities such as scoliosis , lordosis , kyphosis , and other congenital anomalies of the spine.
    • Spina bifida which involves the incomplete development of the spinal cord and/or its protective covering and can cause problems involving malformation of vertebrae and abnormal sensations and even paralysis.


    • Sprains , strains , and spasms
    • Traumatic Injury such as from playing sports, car accidents, or a fall that can injure tendons, ligaments, or muscle causing the pain, as well as compress the spine and cause discs to rupture or herniate.

    Degenerative problems

    • Intervertebral disc degeneration which occurs when the usually rubbery discs wear down as a normal process of aging and lose their cushioning ability.
    • Spondylosis the general degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones of the spine as people get older.
    • Arthritis or other inflammatory disease in the spine, including osteoarthritis and rheumatoid arthritis as well as spondylitis, an inflammation of the vertebrae.

    Nerve and spinal cord problems

    Non-spine sources

    Read Also: Back Pain Advil


    Most Popular