Do you want to know what is the best sitting position for lower back pain? Read the article to learn what is the best way to sit with lower back pain.
Your back is arguably the most complex part in your body consisting of muscles, ligaments, joints, and bones. This only implies that one can easily sustain an injury in your back, especially at the lower part, which carries a significant amount of weight. You can easily sprain ligaments, strain muscles, and irritate joints, and all these can result in lower back pain. While accidents or sports injuries can also cause back injuries resulting in back pain, sometimes, the slightest of movements, for instance, stretching your legs after a light workout, can have painful results imperative to note that psychological stress, obesity, poor posture can equally cause or complicate lower back pain.
Today, lower back pain is the leading cause of disability worldwide and affects nearly five hundred and forty million people at any one time! One of the most common causes of lower back pain is poor sitting posture. Your back will always strain when you sit in a slouched position because, in this position, you put excess pressure on the back muscles, joints, and discs hence back pain.
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 spine’s 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.
What Is The Best Sitting Chair For Lower Back Pain?
In an era characterized by technological advancements and lots of competition nearly everywhere, we hardly get enough time to spend in our homes. It’s pretty common to spend at least half of the day’s time in an office, doing jobs to enhance our livelihoods. However, if you are in an office that lacks proper facilities and equipment, the chances of you getting attacked by serious health issues are always greater. Ergonomic chairs have evolved from luxury office equipment to must-have gadgets thanks to the role they play in alleviating lower back pain. Today, nearly every office is equipped with top-notch ergonomic chairs to enhance the safety of workers. So, what features make an ergonomic chair a perfect one?
The presence of feature prevents your lower back from rounding. A great ergonomic chair must have adjustable lumbar support that effectively contours to the shape of your body to help relieve back pain.
On most occasions, you’ll find office chairs having fixed armrests. Others may even lack this functionality altogether. If you didn’t know, while sitting, the position of your arm can potentially have a dramatic impact on your overall comfort and your back pain as well. Simply put, an ergonomic chair that has an armrest reduces the pressure on your spine by making it relatively easier to maintain a good sitting posture hence reducing back pain.
An ergonomic chair must provide sufficient room when sitting to ensure your knees do not touch the seat pan.
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Best Sitting Position For Lower Back Pain During Pregnancy
Lower back pain during pregnancy is a common complaint and isn’t 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:
- While sitting, your back should be straight and your shoulders should be pulled back and rolled down. Your buttocks should touch the back of the chair.
- Always ensure your feet are evenly placed on the floor. Your hips and knees should be set at ninety degrees. Slightly lean your pelvis forward to keep it aligned. Your ears should be aligned to the shoulders which, on the other hand, should be aligned with your hips.
- While sitting on a fairly hard straight-backed chair, put a soft pillow behind your lower back for extra support.
- At the workplace, always adjust the height of your chair to ensure you are leveled up with the table. Equally, move closer to the desk to allow your arms and elbows to rest on the table. This will equally help relax your shoulders.
- If you are required to remain seated for relatively long hours, remember to get up and at least stroll for a few minutes at regular intervals.
- Distribute your body weight evenly on both hips.
- Do not maintain the same sitting position for more than thirty minutes.
- If you are on a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.
5 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.
1. Use recliners for back pain:
All medical experts agree that recliners can help relieve back pain. Typically, recliners alleviate back pain by reducing the weight that your body exerts on your back. Simply put, when you lie on a recliner, you allow your spine to rest.
2. Avoid adaptive syndrome as much as possible:
It has been proven that sitting motionless for extended periods causes adaptive shortening syndrome, which is arguably one of the major culprits of lower back pain. Most people who sit for long periods daily have a relatively higher risk of developing back pain. Exercises have been known to counter the effects of the adaptive syndrome, and you can easily do them even in your office.
3. Integrate regular movement into your daily work sessions:
Always try as much as possible to ensure your sitting involves regular movements within the course of the work. This will help alleviate back pain symptoms.
4. Mind your Posture:
Sitting on a chair with a poor posture is one of the major triggers for putting too much strain on your back. Essentially, all sitting positions can result in lower back pain issues. Improve your sitting posture by:
- Positioning your chair correctly with your eyes level with the screen, elbows, and arms on the table and feet flat on the floor.
- Purchase back/lumbar support seat cushion or use a rolled-up towel on your chair for additional support.
5. Practice back stretching exercises:
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.
How to relieve lower back pain when standing up from sitting position?
Essentially, there are a whole host of techniques that patients can use to alleviate back pain, which we have discussed earlier. These involve doing certain exercises, adopting an ergonomic posture in the workplace while sitting, practicing regular movement during your office session and perhaps using recliners in your office.
Why does your lower back hurt when sitting and getting up?
There are various causes of back pain. Whereas others are self-inflicted, others are as a result of bad habits. Other potential causes of back pain may include sports injuries, muscle strains, and perhaps accidents. Though these causes may be different, on most occasions they tend to share the same symptoms. One such common symptom is the chronic ache in the middle or lower back, especially after sitting for an extended period then getting up. Typically, poor posture while sitting causes a bit of compression on the disc in your spine, leading to premature degeneration hence back pain.
How to relieve lower back pain when sitting but not standing?
While sitting, the best and surest way to alleviate and prevent lower back pain is to maintain the normal curve of your spine. This can be achieved through:
- Putting back support such as a pillow at the curve of your back.
- Keeping your knees and hips at the right angle. If necessary, use a stool or a footrest to ensure your knees and hips are maintained at the perfect angle.
- Sit as little as possible, and always stand and stretch or watch for short periods.
- Use an ergonomic chair to help support your back.
How to cure lower back pain made worse by sitting?
A common reason why your back pain hurts more when your seat is bad posture. Sitting in a hunched over position will put stress on the discs; the fluid-filled cushions which prevent the vertebrae from rubbing together. Of course, this can be made worse by an underlying health condition. Typically, there are many possible causes of back pain when sitting including sciatica, herniated disc, muscle strain, degenerative disc disease, spinal stenosis, being obese, and poor posture. The best way to cure your lower back pain that is made worse by sitting is to seek immediate medical attention. Of course, one can also use home remedies such as taking over the counter medication, using support, changing positions, and perhaps use an ergonomic office chair.
How to relieve lower back pain from sitting too much?
There are several ways through which can relieve back pain caused by sitting too much. These include:
- Get a massage: Studies have proven that getting a massage on your lower back can help loosen the tight muscles in the area hence alleviating back pain.
- Consider yoga: Yoga has been known for its ability to strengthen and stretch the body, resulting in the alleviation of back pain.
- Exercise: Certain types of exercise may help reduce your back pain.
- Use a heating pad: Many people find heat to an effective soothing tool that can help alleviate lower back pain as well.
What are the best sitting and sleeping positions for lower back pain?
Best sitting position for back pain include:
- Get an ergonomic chair with lumbar support: Your lower back is meant to have a slight backward curve. This can be easily achieved with an ergonomic chair or by using a lumbar pillow.
- Hips should be bent at 75-90 degrees: Always adjust both the height and recline of your chair so that your feet are flat on the floor whereas your hips should be at no more than a ninety-degree angle. At this angle, your thighs will be parallel to the ground, and this is a perfect position to prevent back pain.
- Let your hands rest comfortably on the desk: The best sitting position for lower back pain should focus on optimal alignment throughout your entire spine. This implies that even your arms need to be in the right position, which is on the table or desk to help foster proper spinal alignment.
Best sleeping position for lower back pain include:
- Sleep on your back in a reclined position: Sleeping in a reclined position has been proven to help relieve and alleviate lower back pain. This implies that it can be a great idea of investing in a highly adjustable bed.
- Sleeping on your front with a pillow below your stomach. Sleeping on your stomach is usually considered a bad sleeping posture. But, for individuals struggling with back pain, placing a slim pillow below the stomach and the hips may help improve spinal alignment.
- Sleep in the fetal position: If you are suffering from lower back pain, adopting a curled-up fetal sleeping position can potentially bring relief during the night. This is because lying on your side with your knees tucked into the chest limits the bending of your spin, helps open the joints hence alleviating lower back pain.
- Sleep on your back with knee support: Essentially, lying on the back is always considered to be the most appropriate sleeping posture for a healthy back. This type of posture helps to evenly distribute weight across the body’s full length. What’s more, it helps to minimize pressure points and promotes good alignment of the neck, head, and spine.
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 car’s seat. There are a lot of specialized pillows and cushions which you can use to ease lower back pain as well.
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 can’t achieve the above positions on your own.
Is standing or sitting better for lower back pain?
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 it’s 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.
How should you sit with the lower back?
The best sitting position is that helps you to maintain proper spinal alignment. This implies that you should adjust your chair to ensure that your low back is properly supported with your knees at relatively higher positioned than your hips. Keep your shoulders as comfortable as possible and your back as straight as possible as well. What’s more, one should avoid slouching his/her shoulders.
Why does your lower back hurt from sitting?
The most common cause of lower back pain is poor posture. Typically, sitting in a hunched or slouched or hunched over position puts strain or pressure on the discs, which are liquid-filled cushions that prevent the vertebrae from rubbing against each other. Poor posture also does not support proper spinal alignment hence back pain.
How can you prevent back pain when sitting all day?
The most common cause for lower back pain is poor sitting posture. Poor posture while sitting puts too much strain on your back which in turn results in excess pressure on the joints, discs, muscles, and discs hence the pain. The best way to prevent back pain when sitting all day is the surest way to prevent back pain. You also need to do simple exercises such as walking for a few minutes before sitting again.
What should you do if your back hurts when you sit?
You should look for effective ways to relieve your back pain. These could include getting a massage on your back, applying ice, using a heating pad, using lumbar support, doing yoga and adopting the best posture by using the tips we provided earlier.
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.
Is sitting bad for your back?
Sitting is not bad for your back! However, sitting on a poor posture for prolonged sessions is bad for your back.
How do you keep your back straight while sitting?
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 spine’s natural curve.
- Don’t 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.
Is sitting up straight good for you?
If you have a habit of slouching while sitting, you are putting lots of pressure on your spine as well as the surrounding muscles. Poor posture results in nerve compression and reduced blood flow, neither of which is good for pain sufferers. On the other hand, sitting up straight allows your bones, ligaments, muscles, and disc to align themselves properly hence eliminating extra strain on your back.
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 shouldn’t 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.
How do you sit ergonomically at your desk?
You should offer optimal support to your lower back by adjusting your chair accordingly. Your knees should be somewhat lower than the hips. Rest your feet on the floor, put your screen at eye level, have the mouse and keyboard in front of you and if possible, invest in an ergonomic chair.
How long should you sit at your desk?
Research has shown that sitting behind your desk for extended periods is not good for your health, especially for lower back pain. You are advised to stand for at least fifteen minutes after every hour.
How should you sit at a desk to prevent neck pain?
Neck strain is usually caused by poor sitting posture. To prevent this, adjust the height of your monitor and mind your keyboard placement as well. Essentially, most of the sitting positions earlier discussed will help prevent neck pain as well.
What is the safest way to sit at a desk while typing on the computer?
You’ll need to position your keyboard close enough to you to allow your elbows to bend at approximately ninety degrees as you type. Equally, set your keyboard high enough so you aren’t forced to slump down through the shoulders to use the keys. Put the mouse at the same level to the keyboard.
What is the proper way to sit at a laptop?
Position your keyboard at the height which enables both your arms and shoulders to relax. The elbows should bend and a ninety-degree angle and tucked closer to the body as you type.
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