We all spend most of our waking hours sitting, resulting in most of us suffering from lower back pain, irrespective of age. One of the prime factors in recovering from acute low back pain is maintaining the spine's usual curve. In addition, supporting the hollow of your back can increase the recovery rate. Therefore, we all need to know how to sit to reduce lower back pain.
This is vital for preventing your condition from getting worse and potentially even improving it. Keep reading to learn the proper way of sitting that can reduce and eliminate lower back pain.
Things that you must consider while sitting:
Following these guidelines while sitting after you experience acute low back pain will help you get rid of any absurd pain in your back and specifically your lower back:
- Try to sit for as much as possible. Taking breaks after short periods, like after every 10-20 minutes, can be healthy. You can walk in between intervals of your sitting schedule.
- Sit on a chair or surface equipped with efficient back support at the curve of your back.
- Keep your hips and knees at a right angle using a footrest or stool if required. Ensure that your legs are clear and your feet are flat on the floor.
- While standing up from a sitting position, move towards the front of the seat of your chair and stand up by straightening your legs. Don't bend forward at your waist and immediately stretch your back by doing 10 standing backbends
Appropriate sitting position:
Following are some appropriate sitting positions with lumbar support that you must maintain while sitting:
- While sitting, always remember to sit at the end of your chair and slouch completely.
- Pull yourself up and point up the curve of your back as much as possible. Try to hold in this position for a few seconds. Release the position slightly at about 10 degrees to achieve an ideal sitting posture.
- If your work compels you to sit for long hours, try to sit in a high-back firm chair with armrests. Ergonomic chairs are the best type of chairs that is best for long sitting hours.
- Avoid sitting on a soft couch or chair will tend to make you round your back and won't support the curve of your back. Also, adjust the height of your chair and workstation so you can sit close to your work and tilt it up at you. Ensure that your elbows, arms, and shoulders are relaxed while sitting and working for long hours.
- If you are sitting on a stair that rolls and pivots, ensure that you are not twisting at the waist while sitting. Instead, try to turn your whole body, which will help you live a pain-free life.
Other helpful tips:
Since you learned about almost everything regarding how you should sit to reduce lower back pain, now, here are some other tips that can be very helpful to you with your nasty back pains:
- If you are already suffering from lower back pain, try to avoid activities that require bending forward at the waist or stooping.
- While coughing or sneezing, try to stand up and bend slightly backward to increase the curve in your spine.
- Always bend your knees while sleeping on your side. You can put a pillow between your knees and enjoy a better posture while sleeping.
- Avoid sleeping on your stomach; instead, sleep on your back.
According to the analysis made by The Readers Time, back pain can be a nightmare to many. Since, in some cases, it can stay for a lifetime. In that case, getting help as early as possible is essential. All these tips can be extremely useful in reducing your back pain.
Exercise can significantly and certainly improve posture. Try to stretch out your back to encourage movements and blood flow to your lower back and legs. It is found in a study that over 4,310 participants, exercises that strengthen and stretch the back were shown to help prevent lower back pain and make existing pain less severe.