LOWER BACK PAIN WHEN SITTING - WHAT CAN BE DONE ABOUT IT?Lower Back Pain When Sitting is a common complaint I treated as a chiropractor. We learned in Chiropractic College that the sitting position puts three times the pressure on the discs in your low back as standing does, and more than ten times the pressure on your discs as lying down does. If you think about it, the sitting position is the same position as when you’re standing bent over ninety degrees at the waist in a jack-knife position. Sitting is actually a very stressful position for your body to be in for long periods of time each day. Lower Back Pain when sitting is common because the sitting position increases the pressure on the discs in your lower back. If you have a problem with a disc such as a bulge or herniation, the problem will be worsened by the increased pressure of sitting.
Prevention of Lower Back Pain when Sitting1. The most important thing you can do to prevent lower back pain when sitting is to get up out of your chair at least every hour to get a change of posture. You need to get up, move around a little, and stretch a bit. This will help keep your back, neck, shoulder and leg muscles from getting tired, stiff and weak.Sitting too long causes your postural muscles to get tired, which allows your body to slouch. Slouching leads to muscles weakening and eventually to back injury. Long periods of sitting also causes the muscles at the front of your hips to shorten which also causes back and hip pain. So get out of your chair often. When driving the same advice applies. You need to stop every hour and walk around a bit. I know it’s going to take longer to get places, but the alternative, being laid up and out of work with back pain, is a lot harder to stomach than taking an extra fifteen minutes to get to Grandma’s. Passengers, tell your driver; “We’re stopping at the next rest-stop, doctor’s orders!” 2. Next, you need to be sitting in a Back Pain Relief Chair that is highly adjustable and designed to limit the stress on your back caused by long periods of sitting.
Your car seat or work chair should have: • A height adjustment • Armrests • Low back support The right chair will give you maximal spinal support, healthy sitting posture, and dramatic pain relief.
For more information on Back Pain Chairs click here A common problem that could cause you lower back pain when sitting, is sitting too far forward from the back of your chair as you attempt to get closer to the steering wheel or your computer monitor. This is never a good thing. If you have to, move your seat in closer, but never round your shoulders forward to reach your steering wheel or desk. This allows slouching which will cause muscle weakness and pain. Your lower back should always fit snug up against the back of your chair. There should be a lumbar back support pushing your lower back forward a little. If your car seat or work chair does not have this feature you should purchase one to use in your chair or car seat. Whenever I drive longer than an hour I make sure I have my lumbar back support cushion in the car with me. It works wonders in preventing lower back pain when sitting for long periods because it supports my lumbar curve and keeps me from slouching. These lumbar back support pillows are also very good to take with you on commercial planes, trains or buses. Seats in these vehicles usually don’t have very good lumbar support. Your back will be glad you brought your own.
For more information on Lumbar Support Pillows click here If you don’t have a lumbar support pillow with you and you will be sitting for a long period, you can use a rolled up towel. Place it in the hollow at the bottom of your back. It’s not as good as a lumbar pillow but it is much better than nothing. Sitting in a high-back chair with armrests will tend to keep you in a healthy position. Sitting in a soft, short chair will encourage you to round your back and slouch, which is one of the leading causes of lower back pain when sitting. To Your Best Health, Dr. Cliff
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