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How To Sit To Reduce Lower Back Pain

How Do You Keep Your Back Straight While Sitting

5 Best Sitting Posture Tips to Reduce Back Pain & Neck Pain – Ask Doctor Jo

The tips below should help you to keep your back straight while sitting:

  • Distribute your total body weight on both hips evenly.
  • Keep your feet flat on the ground.
  • Sit at the end of your chair and slouch fully.
  • You can use a lumbar roll to help maintain your spines natural curve.
  • Dont sit in the same sitting position for more than half an hour.
  • While at work, adjust the height of your chair and work station so that you can sit as close as possible to your work.
  • If you sit on a chair that rolls and pivots, never twist at your waits while sitting but rather, turn with your whole body.

Ways To Relieve Lower Back Pain When Standing Up From A Sitting Position

There are several techniques as well as remedial procedures that you can use to help relieve lower back pain when standing up from a sitting position. In this section, we are going to discuss in excruciating details, some of the most practical ways to relieve your back pain when standing up from a sitting position. Peruse the article and get to know.

Use Of Equipment For Prevention And Management

With back pain being such a common issue, the market has been flooded with equipment to try and alleviate back pain or relieve the symptoms. The equipment ranges from exercise balls and back braces to standing desks. Research has been carried out on all the equipment to varying degrees. For example there is minimal research on sitting exercise balls rather then chairs and back braces specifically for low back pain rather than post-operative. However, they are used frequently due to them being cheap and easily accessible.

Exercise Ball

One of the most common tools in rehabilitation and exercise is the exercise ball. Their popularity has risen in recent times as they are cheap and easily accessible, claiming not just to combat back pain but also to aid concentration whilst working. Research on its effects on back pain is limited, but generally does not show favorable results.

One of the first studies was conducted by Kingma and Dieën , who investigated static vs. dynamic posture. This was done by comparing females working at computers on an office chair to those on an exercise ball, and measuring muscle activity in the spinal muscles. Sitting on a ball led to 33% more trunk motion and 66% more variation in lumbar muscle activation â however, it also led to more spinal shrinkage. They concluded that whilst the advantages may slightly outweigh the disadvantages, overall, the real term benefits of sitting on an exercise ball were negligible.

Back Support Seat Attachment

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Why Does Sitting Too Much Cause Low Back Pain

Sitting in an office chair for long periods, in this unnatural static posture, increases stress in your back, shoulders arms, and legs.

It especially adds a lot of pressure on your back muscles and spinal discs.

When you sit four hours and hours, you tend to slouch over or slouch down in your chair, which over-stretches the spinal ligaments and strain the discs, musclesand nerves around it.

Note: If your lower back pain is radiating to your legs and buttocks, this may be a sign of a pinched nerve, Sciatica, or bulging/herniated disc.

And now:

Below youll find 5 effective and natural ways to prevent and get rid of back pain from sitting, which wont require much effort on your part.

Truck And Commercial Vehicle Drivers

Correct Sitting Posture

Over-the-road truckers, local delivery truck drivers, taxi drivers and even the pizza delivery person agonize with lower back pain at four times the national average. You folks need help! Its not good to sit on the tail end of your spine all day.

The spine has 24 vertebrae bones. They sit on one another and are cushioned with discs that are a fibro elastic tissue to let you bend, spring back and act as the glue holding everything together.

Squatting is the best exercise. Ancient civilizations did thisthey didnt sit on their butts. They ate, delivered babies, prepared grain and food, and went to the bathroomsquatting. When squatting, the spinal discs pull apart that sucks in water and fluids to let the fibro elastic discs similar to small pillows plump up again. This is hard to do when you sit behind the wheel or in a chair all day. Squatting is Mother Natures way to decompress spinal discs!

A lumbar support pillow or back brace can help tremendously with this situation. When your steering wheel is almost horizontal, this is not good for your spine. You will be slumped over all day and almost steer with your forearms. A pillow will keep you better supported and relaxed.

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Maintain A Healthy Sitting Posture

It’s really important to maintain a healthy posture as you sit to take the pressure off your lower back.

As the problem for so many of us is that we’ve gotten into some really bad sitting habits.

Which mean we sit with a slumped and hunched posture that is a disaster for our backs.

And if you sit with an unhealthy ‘C’ curve in your spine it throws your back and neck out of alignment, which adds pressure and strain onto your back, neck, and shoulders.

However, if you learn how to sit with a more natural and healthy ‘S’ curve in your spine instead you can relieve this pressure.

And some tips on how to do this are included in the video above.

These include:

  • Keeping your feet flat on the ground and making sure your knees are bent at a 90 degree angle.
  • Maintaining a slight arch in your lower back rather than letting it flatten against the chair.
  • Setting up your workstation so you can keep your head up by looking ahead at the screen rather than down.
  • Not slouching or leaning forward as you work.

Also other things can help you maintain a healthy sitting posture such as using an adjustable ergonomic desk chair with built in lumbar support or a lumbar support cushion.

And maintaining a healthy posture as you sit is not just good for getting rid of back pain, as it will also:

So next time you are sat behind a desk try to become aware of your posture.

Stop Trying Passive Treatments

Passive treatments like heat, ice or ultrasound may feel good, but their effect is usually only temporary. Most research indicates that active self-care exercise and postural correction is an effective remedy for low back pain.

A visit to your physical therapist can help determine which exercises are best for your specific condition.

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Iii Apply A Cold Pack

For the first 48-72 hours, carefully apply a cold pack to the area to reduce any inflammation present. Protect the skin from any risk of ice burn with a thin towel before applying the pack. Apply for 20 minutes and use every 1-2 hours as needed.

Caution:Not everyone benefits from a cold pack. If you find applying cold only numbs your pain while you are still stiff, then either reduce the length of time you apply it, or avoid cold treatment. Some people are more likely to feel even stiffer with cold treatment. The goal is to relax the muscle, not shock it.

I recommend that you go with what works for you. Personally, I prefer heat instead, but everyone has their own preferences.

Guidelines For Office Chair Setup

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

An ergonomic office chair is a tool that, when used properly, can help one maximize back support and maintain good posture while sitting. However, simply owning an ergonomic office chair is not enough – it is also necessary to adjust the office chair to the proportions of the individual’s body to improve comfort and reduce aggravation to the spine.

See Good Posture Helps Reduce Back Pain

The first step in setting up an office chair is to establish the desired height of the individuals desk or workstation. This decision is determined primarily by the type of work to be done and by the height of the person using the office chair. The height of the desk or workstation itself can vary greatly and will require different positioning of the office chair, or a different type of ergonomic chair altogether.

See Choosing the Right Ergonomic Office Chair

Once the workstation has been situated, then the user can adjust the office chair according to his or her physical proportions. Here are the most important guidelines – distilled into a quick checklist – to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine:

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Sitting And Low Back Pain

Occupational low back pain is one of the most prevalent types of back pain. Multiple factors can be responsible putting multiple professions at risk. However, for the purpose of our Physiopedia page we have focused on those working in a sedentary role.

The main causes for this sitting induced back pain have been identified as:

  • Sustained sitting
  • Increased activation of the spinal muscles due to specific sitting postures
  • Lack of variation of movement

As a result of the high prevalence of this occupational back pain extensive government guidance exists for both employers and employees to follow:

What Causes A Back Spasm

A mild strain is one of the minor causes of back spasms. However, for some others, back spasms are triggered by more complex conditions such as a herniated or ruptured spinal disc. If you feel like your back muscles are moving or contracting firmly, you should look out for the following common causes.

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How Are Sleep And Lower Back Pain Related

Researchers have long seen an association between lower back pain and sleeping problems, and growing evidence points a two-way relationship in which they can be mutually reinforcing.

Discomfort from pain can be a major barrier to sleep. Lower back pain makes it hard to get comfortable enough to fall asleep or may provoke nighttime awakenings when pain surges.

At the same time, people with sleep problems are more likely to start having pain or to have pain get worse. Experts arent certain why this happens, but there are several potential explanations. Sleep deprivation may impair healing, affect mood in a way that heightens pain sensitivity, or disrupt chemicals in the brain that are involved in how we experience pain.

Practice Back Stretching Exercises:

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

Studies have proven that gentle back exercises can help alleviate any soreness in your back. Below are great light exercises that can help alleviate back pain.

  • The plank: This is a simple and straightforward exercise that involves lying on the floor with your forearms in front of you with your elbows aligned with your shoulder. After this, lift your shoulder onto your elbows and toes and hold for about fifteen seconds. Repeat three to five seconds.
  • Two-point superman: With this type of exercise, kneel on all fours, straighten your right leg behind you and raise your left arm in front of you and hold for about ten seconds. Do the same with the other leg. Repeat the whole session five times.
  • The flexor/hip stretch: Plant your feet pointing forward, two feet apart. Take a big step forward using the left foot while ensuring your right knee is as straight as possible. The further you can stretch, the more the benefits. Place your hands behind the head, with your fingers interlaced. Remain in this position for about twenty seconds. Repeat the same with the other leg. Ten such sets each day will be great to alleviate your back pain problems.

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Movement For Prevention And Rehabilitation Of Sitting Related Low Back Pain

Various interventions are used across the spectrum of occupational settings in an attempt to both minimize the risk of low back pain arising but also reduce the impact of sitting on those with already existent low back pain. However, the utility and effectiveness of these interventions is somewhat mixed within the literature. The main source of evidence regarding these interventions comes in the form of a Cochrane systematic review by Parry et al. who, after exploring research surrounding the use of such interventions as sit-stand workstations, treadmill workstations, and activity trackers, found the effectiveness of these interventions in reducing both the intensity and presence of low back pain for sitting based individuals at work was poor. Another movement based intervention not included within the Cochrane systematic review involves the use of “dynamic sitting” which involves the used of both active and passive implements to encourage regular movement of the trunk and lower extremities in a seated position. O’Sullivan et al. investigated the effectiveness of dynamic sitting via a systematic review. They concluded that although the evidence regarding this topic was of high quality, there were inconsistent results to support and recommend the use of said intervention.

Home Remedies For Lower Back Pain When Sitting

In addition to improving your posture when sitting, try these at-home remedies for lower back pain:

  • Change your position. Consider a standing desk or one thats ergonomically designed to help you maintain good posture by allowing you to adjust the height of your monitor.
  • Apply ice.Cold helps reduce inflammation that may be affecting your back. Leave the ice pack on for about 20 minutes, and then remove it. You can do this every hour or so.
  • Use a heating pad. After any inflammation is under control , many people find heat soothing. It also promotes healing by bringing blood to your back.
  • Take over-the-counter medication.Pain relievers like nonsteroidal anti-inflammatory drugs can reduce discomfort and swelling.
  • Use a support. Placing a rolled-up towel or special lumbar pillow at the base of your spine while sitting will help you remember to sit up straight and provide you with some stability.
  • Get a massage. This can help loosen and relax tight muscles.
  • Consider yoga.Yoga is known for its ability to stretch and strengthen the body. Many programs allow for modification of the poses as needed.

There are several exercises that will help strengthen your lower back. Try these three stretching exercises to help make your back stronger and better toned:

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Big Small Curvy Or Flatits All Good

What I am interested in is whether your backside is supporting proper sitting posture or giving you that nasty low back pain.

There are plenty of reasons why you should do more squats and stop sitting so much. Strong glutes are an important part of a healthy, functioning body. And frankly, our sedentary world demands it.

But today Im here to give you a QUICK fix. Something simple that you can change right now to start feeling a difference. Im going to give you a fast lesson on the importance of letting your booty shine.

What am I talking about?

Im talking about undoing that bad little habit of yours: Tucking your pelvis.

Im guessing you do it because you spend too much time sitting in a chair. Or maybe youre afraid youll look like some sort of flirty schoolgirl if you let your behind shine.

Preventing Back Pain From Sitting Too Long

Proper Sitting Posture to Reduce Back Pain

Instead of worrying about all the ways youre doing it wrong, consider a few tweaks to your posture or routine here and there because the reality is youre going to have days where you forget to get up and move around or you have a lot more work than usual. Here are some easy changes you can make to avoid back pain from sitting too long:

Adds Dr. Rushton, Wed rather see you before it gets to that point so if you have ongoing pain thats concerning you, or you had a pre-existing back issue or sciatica thats worsened now that youre working from home, just make an appointment and come see us. It doesnt hurt to get some diagnostic work done and see whats going on. With a few lifestyle changes and a combination of treatments , were often able to resolve back pain issues before they become more serious.

Main Line Health serves patients at hospitals and health centers throughout the western suburbs of Philadelphia. To schedule an appointment with a specialist at Main Line Health, or use our secure online appointment request form.

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Can Your Mattress Cause Lower Back Pain

Because it is a principal means of supporting the body during sleep, a mattress can play an important role in preventing or reducing lower back pain.

Proper spinal alignment demands a mattress that is in good condition and doesnt sag excessively. Research supports using a medium-firm mattress to combat lower back pain, although the most appropriate firmness can vary based on a persons weight, body shape, sleeping position, and individual comfort preferences.

Refrain From Overstretching And Twisting

Another important tip when seated is to avoid overstretching or twisting your torso.

Overstretching usually occurs when frequently accessed items are placed too far away from you on the desk, such as he keyboard, mouse, and documents. Apart from straining your shoulders, this also adds pressure to your spine as you lean forward.

Organize your workspace so items you access frequently are within your primary zone.

Raise your chair and bring your keyboard and mouse close enough to you that your elbows are at an open 100 110 degrees, no wider.

Also, minimize twisting your torso when seated. When you repetitively twist, you can tear one of the large muscles or ligaments surrounding your spine. This leads to lower back inflammation and spasm. If you do need to reach for an object, turn your office chair along with your whole body. Avoid twisting your waist while seated.

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