Back pain is something many of us experience at least once in our lives. It happens for many reasons, including sports-related injuries, car accidents, or congenital conditions like scoliosis. In today’s world, it’s common for people to spend the entire day sitting down because of demanding work schedules. So in this blog, we will discuss the best sitting position for lower back pain. Keep reading.
When you spend most of your time sitting for your job, changing your routine can be challenging. Making positive changes to one’s lifestyle often requires overcoming resistance and forming new habits. If you suffer from low back pain from prolonged sitting, try these solutions:
- Ensure your back is supported- Lumbar lordosis is a natural arch in the lower back found in most people. To relieve some of the strain on your lower back, use a towel rolled up, which will work as a lumbar support.
- Maintain a 90-degree angle between your knees and hips- Depending on height; your feet might need a footrest or stool underneath your chair. Ensure your feet are on the ground while sitting, and avoid crossing your legs.
- Make sure that the screen of your computer is aligned with the direction in which you are looking so that you do not need to bend your head too much.
- Make your office more ergonomic. To keep your posture and alignment in check, you can find furniture that can correct your posture, such as desks, chairs, keyboard trays etc., so make use of it.
- Keep moving by getting up and moving around frequently- Take a short walk or stretch every hour. Your posture can be corrected, and certain joints and muscles can be relieved with exercise at the end of the day.
Your Knee Angle- The angle of your sitting knees also affects the posture of your lower body:
- When you sit, make sure you don’t cross your legs. Sciatica sufferers should take special care of this.
- Maintain a 90-degree bend in your knees
- Make sure you have both feet planted firmly on the ground. When necessary, make use of a footrest as well.
The tips above can help you avoid pain and preserve your health even if you must sit for a longer duration of your day.
Sit in neutral positions alternately.
When you move around, the pressure is redistributed away from your spine and onto your legs, offering your back and legs a brief reprieve. If you suffer from back pain, try switching to one of these “neutral” sitting positions. These 2 positions are considered as best sitting positions if you suffer from lower back pain:
- Reclined Sitting: There is a backward angle to the trunk in this posture. The backrest supports most of the upper body weight, so this option reduces back fatigue due to limited back-muscle activity. Your backrest should be set between 110 and 120 degrees when doing active work.
- Declined Sitting: The trunk is inclined forward, which is the defining characteristic of this sitting position. A desk is placed under the forearms, and the thighs are angled downward. The back maintains its upright position. According to one study, adopting a slouched or declined sitting posture can dramatically lessen the strain on the lower back.
Here are some tips to keep in mind when seated:
- Adjust your chair height if your feet rest on a footrest rather than the floor.
- Maintain a knee level that is no higher than your hips. Make sure your legs aren’t crossed. Knees should be behind ankles. Seat yourself with your knees slightly apart from your seat’s front.
- Your monitor should be located slightly below your neck or eye level.
- Maintain a balanced and aligned neck and head.
- Keep your shoulders loose. Make sure your arms are at a right angle to the floor.
- Avoid prolonged periods of sitting in one posture.
In today’s modern environment, low back discomfort is extremely common. As a result of our inactive lifestyles, this is likely to be the case. Our spines can become compressed, and our muscles can weaken if we sit all day at work and at home. Use back support and maintain good posture whenever you sit at work. Similarly, you might consider upgrading to a chair with additional back support.
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