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How To Sit When You Have Lower Back Pain

Best Sitting Position For Herniated Disc

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

As you may know, sitting exerts pressure on the backbone. Which causes more cellular material to squeeze out of the ruptured site and protrude deep into your nerve canal. This will cause severe pain. However, you can decrease the amount of pressure exerted on a herniated disc by sitting in a particular position. There are few things you have to keep in mind while sitting on a chair.

How To Sleep With Lower Back Pain

The lower back features an interwoven series of structures. It includes the five vertebrae of the lumbar spine, each of which is bolstered by shock-absorbing discs and held in place by ligaments. Surrounding muscles offer support and are connected to the spine by tendons. Nerves run through the spinal column to deliver signals throughout the body.

The lower back supports most of the bodys weight and is integral to all kinds of movements. Whether standing, sitting, walking, or lying down, the lower back plays a role in mobility and comfort.

Given the complexity of the lower back and how much we depend on it, it comes as no surprise that it is a leading hotspot for pain. Eight out of 10 people have back pain at some point during their life, and lower back pain is one of the top reasons why people see a doctor.

Back pain can range from mild to severe, and it may be short-lived or long-lasting. When serious, it can be debilitating and interfere with nearly all aspects of daily life, including sleep.

Pain and sleep have a complex relationship. Pain can disrupt sleep, and poor sleep can make it more likely that a person will experience pain. In addition, a sleeping position or mattress that doesnt support the lumbar spine can induce or exacerbate lower back pain.

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.

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Products That May Help:

Get a Standing Desk -standing, even for short periods throughout the day, has been proven to help alleviate or prevent sitting-caused back pain. By standing at your desk you’ll burn extra calories and the variability offered by a sit-to-stand desk will benefit you in more ways than you might think. Our writer, Ryan put together a great guide on buying a standing desk. and is a really good value for money.

Get an Ergonomic Chair – for most of us, sitting is just part of our daily lives and jobs. Even for those with the benefit of a standing desk, it’s still important to make sure that you have a quality chair for the considerable time you still spend sitting.Ergonomic focused chairsoffer lower back or lumbar support which is key in making your sitting time much less painful.

Use an Inversion Table – the only way to get 100% decompression of your spine compared to when you stand is to invert at a 60-degree angle. There is some research supporting the use of inversion tables to get rid of back pain. And besides getting rid of back pain, there are many other benefits reported by users.

Get a Foam Roller – we think foam rollers are a great, cheap option for targeted massage and tissue release. We are a big fan because they come in many shapes, sizes, and difficulty levels that will fit just about any budget. You should do your research though as there is an initial learning curve to overcome.

The Best Sitting Position For Lower Back Pain

Lower back pain remedy: an illustrated guide

There are several different ways that you can improve your posture and strengthen your back over the course of time. However, you can also do something right now to get instant relief with the best sitting position for lower back pain.

You need to find the spot where your neutral pelvis balances out your body. It would be easy to avoid back pain at work in a chair by sitting down on your bottom. Thats not how things are going to get better though. In fact, thats probably whats causing the pain.

When you find the right sitting position, your spine will be supported, your legs will be able to move around easily, and the tension in your back will release. The result is a reduction in the chronic low back pain that youre dealing with.

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Whats The Best Position For Standing

Maintain good posture while you stand. Keep your ears, shoulders, and hips in a straight line, with your head up and your stomach pulled in. Try not to slouch or arch your back. These put added pressure on your lower back. Wear shoes that are comfortable and provide support. If you stand for long periods, rest 1 foot on a low stool to relieve pressure on your lower back. Every 5 to 15 minutes, switch the foot youre resting on the stool.

What Is The Best Sitting Position While Driving

If you are suffering from lower back pain, driving can prove to be a real challenge. To maintain a good posture, sit up straight with your knees slightly raised than your hips, and keep your chin pulled is to allow your head to sit straight on top of your spine. You should also make sure that your back is aligned against the back of your seat, and if possible, add extra support t your cars seat. There are a lot of specialized pillows and cushions which you can use to ease lower back pain as well.

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How To Avoid Back Pain From Sitting

Sitting down for extended periods of time can be a nightmare for your back, so learn how to avoid the back pain that is so common while sitting with these handy tips.

This article contains affiliate links from which we may earn a commission when you buy.

If you work in an office or spend any amount of time sitting down each day, then there is a high chance that you’ll experience lower back pain.

This is because when you sit down your body remains inactive.

And this causes your core muscles and spinal discs to weaken over time, meaning your back will have less support and be placed under greater pressure and strain.

So, if you have to sit down for a few hours each day then you are at risk.

As that time sat at your computer or doing paperwork can take a massive toll on your back if you’re not careful.

But don’t despair.

Because there are things you can do to minimise the impact of all that sitting, which I’ll go through here.

And by employing a few of these techniques, your back will become happier and healthier as a result.

What Are The Most Common Lower Back Surgery Procedures

How To Sit Properly When You Have Back Pain

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.

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What Exercises Can I Do To Strengthen My Back

Always stretch your back and body before you exercise. For a gentle stretch, lay on your back with your knees bent. Slowly raise your left knee to your chest and press your lower back into the floor. Hold for 5 seconds. Relax and repeat the exercise with your right knee. Do 10 of these exercises for each leg.

In addition to back exercises, its important to stay active in general. Swimming and walking are good exercises to improve your overall fitness.

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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Sitting Comfortably At Your Desk

  • 1Support your lower back. One of the biggest causes of back pain at work is not properly supporting your lower back. Its best to have an adjustable chair with support, but if this isnt available, you can modify your desk space to make yourself more comfortable.XTrustworthy SourceNational Health Service Public healthcare system of the UKGo to source
  • If your chair doesnt have back support, consider putting a pillow between your back and the chair to give your lower back extra support.
  • You can also use this pillow to hold in an ice pack to help further alleviate your pain.
  • A footrest may help to support your lower back further.XTrustworthy SourceNational Health Service Public healthcare system of the UKGo to source
  • 2Adjust your chair. Having a properly adjusted chair can reduce the strain on your back. Adjusting your chair to the proper height for you may not only reduce the strain on your back, but also relieve your discomfort.XTrustworthy SourceNational Health Service Public healthcare system of the UKGo to source
  • You should adjust the height of your chair so that you can type with your wrists and forearms straight and parallel to the ground.XTrustworthy SourceNational Health Service Public healthcare system of the UKGo to source A good way to judge if your height is correct is to see if your elbows are by your body and form an L-shape at your joint.XTrustworthy SourceNational Health Service Public healthcare system of the UKGo to source
  • Keep All Important Things Within Reach

    Lower Back Pain

    In a bid to ensure you are not consistently slouching, begin your day by pulling all essential office equipment closer to you. Your mouse and keyboard are a few devices you want to ensure are in close proximity. This will significantly reduce the number of times youll be overstretching to have them nearer.

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    What Are Some Other Causes Of Lower Back Pain

    The shape of your spine, and well as spinal diseases, are other culprits in lower back pain. Depending on a range of factors, your doctor may look for:

    Abnormal spinal curvature. A normal spine resembles a gently curved letter S when seen from the side. Abnormal curves include:

    • Lordosis, in which the spine curves too far inward at the lower back
    • Kyphosis, in which the spine is abnormally rounded in the upper back
    • Scoliosis, in which the spine curves from side to side, often in a C shape

    Normal and abnormal curves of the spineArthritis. There are more than 100 types of arthritis, many of which can cause lower back pain. The most common types include osteoarthritis , rheumatoid arthritis, and ankylosing spondylitis.

    Cauda equina syndrome . Compression of the bundle of nerves that forms below the spinal cord in the lumbar spine. It is a rare but serious disorder that requires immediate medical attention and possibly emergency surgery. CES got its name from the fact that the fanned-out bundle of nerves resembles the base of a horses tail.

    Discitis or osteomyelitis.Both infections of discs and bone can cause severe pain and require prompt medical attention.

    Spinal tumors. When cells divide and multiply unchecked, the result is a tumor. Both benign and malignant tumors can cause lower back pain. They can either originate in the spine or metastasize there, meaning theyve spread from somewhere else in the body.

    Best Ways To Sit With Lower Back Pain

    Sharing is caring!

    Considering most of us spend half of our waking hours sitting, if you suffer from lower back pain, learning the dos and dont of how to sit is pivotal for not only preventing your condition from getting worse, but potentially even improving it.

    In this post Ill share some best practices when it comes to sitting backed by research that will bring relief to your back pain.

    Contents

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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.

    Sit On A Chair That Pivots And Rolls

    How to Sit Pain-Free in an Office When You Have Back Pain/Sciatica

    When sitting on a chair that pivots and rolls, you are highly advised to not twist your waist while sitting. Instead, always turn with your whole body.

    Apart from the above tips, you are also encouraged to take regular breaks throughout the day. If you didnt know, when you are sitting down for extended periods, all the ligaments and muscles in your body tend to tense up! To release this tension, you must take scheduled regular breaks.

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    Common Posture Mistakes That Lead To Back Problems

    So many of us are guilty of the same common mistakes that increase postural stress and ultimately cause back pain. Over our lifetime, subconscious habits form and make it easy for us to miss when we’re putting additional stresses on our bodies. Here are the most common causes of back pain and what you can do to correct them:

    1. You’re looking down at your screen, phone, or desk, and your head tips forward.The human head weighs, on average, 10 lbs. Any slight angle forward puts a strain on the muscles of your neck and upper back. The further that you lean your head forward, and how long you keep that straining posture, determines how much extra work your neck and upper-back need to do.

    2. Your shoulders are rolled forward. Some of the most common causes of lower back pain are a lack of lumbar support from a chair thats too soft or one that doesnt encourage good posture, a muscular imbalance in which your pectoral muscles are stronger than your back muscles , or habit. If youre wondering if youre guilty of this, stand with your feet shoulder-width apart and let your arms hang down at your sides. If your thumb points forward, youre probably balanced. If your palms are pointing behind you, you probably have an imbalance.

    3. You’re leaning forward from your lower back. This posture puts even more pressure on the vertebrae of your lower spine , as it compresses your disks.

    How Should You Sit If You Have Lower Back Pain

    Low-back pain or lumbar spine pain is a highly prevalent disorder associated with work absentees, incapability to complete the task and large health care costs. The healthcare expenditure for low back pain has been reported to range from $50 to $90.7 billion yearly in the US. It has grown over the years and mainly mid to older people were affected easily and particularly females. The high prevalence of low back pain may be explained by the fact that the condition is considered a multifactorial disease and therefore has several possible causes.

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    Preventing Back Pain From Sitting Too Long

    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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