Are you someone who is suffering from lower back pain? If your answer is yes, then this article is for your concern.
In this fast-evolving world of competition and advancement, we have to work for our nature and daily needs. Our works demand us to be seated for 8-10 hours so that there’s nothing to be surprised to see anyone with back pain. Since you are a corporate or freelancer, you can’t avoid sitting. Else if you are involving a job that needs heavy pulling, pushing, or lifting, that can also lead neck or lower back pain. Because in such work, the spine gets vibrate and twist.
See More: Living Room Chair For Lower Back Pain
Perhaps, If you’re with chronic or acute back pain, may have faced lots of difficulties such as working become much unease for you. It can be a vital obstruction in the way of a peaceful working environment. In meanwhile, your productivity becomes decreases. More importantly, it turns into serious health issues.
So what’s the mantra to get away from this problem without affecting your job life? We have come with the tips and tricks that you need to follow to get the best sitting position to reduce the lower back pain and to avoid it if you yet are not affected by this.
No further ado, let’s check it out together.
Best Sitting Position for Lower Back Pain
Always sit with good posture
Our grandma was right- sit up straight is good for you! Yes, the first and most important thing to avoid lower back pain- you should sit with good posture. Even experts recommended sitting in the right position to get a healthy spine. It’s already proven that slouching is the common reason to get back pain.
Good sitting posture is when the body’s key parts properly aligned and supported by the right amount of muscle tension. So while sitting, always make sure your back at the right angle and your upper and lower back have the support. More clearly, sit at the end of your chair and slouch completely, then pull yourself up and strengthen the curve of your back as much as you can- hold for a few seconds. After that, release the position slowly about 10 degrees.
Following that, maintain a small gap between your knees and the chair to have a good posture. Try to avoid crossing knees or ankles as it leads to obstacles for blood circulation. Knees should be kept at the same height or slightly lower than your hips to feel comfortable with good blood flow. Also, don’t forget to keep your feet flat on the floor.
Check out the below video to know How to Sit Properly to Decrease Back and Neck Pain. Posture Perfect
Keep equipment closer to you
Next, keep the equipment closer to you. After sitting in a good posture, make sure you don’t have any difficulty to get any things towards you to do your job. Because keeping the equipment near your range will help you to have a good sitting posture. Otherwise, if working equipment is in remote areas, you will not feel so comfortable, and there is a chance of slouching.
Setting up your screen
Another thing which most of us oversee, but it’s crucial to keep away from the lower back pain.
If you’re working in front of a computer for long periods, then you should be setting up the screen. Otherwise, the too high or low screen can be the cause of shoulder and neck pain after the end of the day. Continuous doing such the way- the pain spreads in the lower portion of your body; as a result, lower back pain occurs.
So set the top of the screen at the eye level to make your working comfortable without having slouching.
Besides, when working at a computer for an extended time, you can follow these below tips:
- Ensure the monitor at arm’s length
- Use wrist pads, backrests, and footrests
- Don’t use one shape of the mouse; it causes wrist pain. So, change your mouse after 3-4 months with your comfort
- Keep mouse and keyboard close together
Low back support
We are discussing what will be the sitting position with lower back pain, right? So how does it complete without back support! Before using, you need to be sure that the chair has the lumbar support as it reduces the pressure of the backside.
How and what we use to sit has an impact on spine health. If your chair fails to give you enough support that back needs, then you should change it. The better option is to use the office chair that has come with back support.
What’s more? A chair with low back support ensures a good sitting posture by keeping ears, shoulders, and hips are in alignment, and even natural inward of the lower spine is stay fit. Most of the office chair offers lower back support to reduce the strain of the back.
Don’t forget about the armrest
In our corporate life, most of us use upper bodies more rigorously, especially working with the computer. In such work, we are continually moving our hands, wrists, and shoulder. Without armrest, while you pause or not typing at your desk -your hand be like hanging downwards. So there’s a quite chance of pain as you don’t give any rest to your hand.
That’s the reason you should use a chair which featured with armrest. With an ergonomic armrest, your arms and shoulder to be in a relaxed position and blood circulation goes well. It reduces the strain and stiffness to your arms, upper spine, and shoulders. An extra advantage of the armrest is it helps you to not slouching forward.
Take a short break
If you are a workaholic person and don’t take any break, then sorry to say it’s indeed hampering health, mental well-being, and overall productivity. Don’t be surprised to hear it as its proved by the researcher that employees with a short break can actually boost up their productivity as well as maintain their health.
Seriously working for a long time without braking can leads your lower back pain; even your eyes get tired, and you may have a headache. So take a short break for 10-15 minutes every hour. And if possible after lunch or you feel tired then go for a walk. It will protect your spine and help you to regulate and refresh your mind so that you can feel ease and more productive than before.
Be careful when standing up
It’s quite common people who suffered from lower back pain; sometimes they have a hard time getting out of the chair. So be careful while standing up from the sitting position. To not hurt you again, try to follow these bellow tips that are suggested by doctors:
- Scooting to the edge of the chair
- Spread out your feet a little bit to have a support base
- Now just a little bit, pull your strong leg back
- Then keep your hands on your thighs to push yourself
- Or you can put your hands on the chair, whatever is ease for you
- Then you need to lean forward a little bit and finally, push up your legs to stand up
Do some regular exercise
Regular exercise is always important to maintain a quality life even you are with or without having back pain.
For example, if you don’t use any device for too long, you’ll see it will not work like before. Likewise, our body is also not working well. More specific, our body gets strained if we don’t do some regular exercises. As a result, back pain can easily catch us.
So try to make a habit of doing regular exercise. After wake up in the morning, you can do yoga or stretch or go for a morning walk. Even if your office is not so far away from your home, then it’ll be much better if you go there by walking or just using a recumbent cycle( if you don’t want to walk).
Fix your driving posture
Driving is another thing which most of us do every day to going office or shopping. That’s why we have to be conscious of either our sitting position right or wrong.
Wrong sitting position results strain on the spine, and that turns into the lower back pain. So while driving, sits up straight and keep your shoulder against the seat back. Make sure there is a two or three-finger gap between the back of your knees and the front of the driving seat. Adjust your seat forward that you don’t have the difficulty to depress the brake and easily clutch the pedals by feet. Always use lumbar support that lower the backpressure. If your car doesn’t have any, then go for a lumbar pillow.
Can use cushions
If your chair is not featured with the back support, then it’s wise to use a cushion. An ergonomic seat cushion can relieve the pressure from the tailbones. It will keep away the pain by promoting sound lumber health and gives you comfortable all day long.
Before buying, just be sure which one has quality as all are not made in the same class.
It’s always challenging to deal with physical pain; especially it hampered our regular activities. So do not want these anymore try to follow these above tips. Trust me once you apply in your life, you’ll get the desired result.
After all, sitting in the right way will not only improve your physical health but can make them more confident than before.