After working so many hours behind a screen, many wonder how to sit to ease lower back pain. Although most of these bad postures commonly happen at our workplaces, it isn’t strange for us to carry these bad habits and repeat them at home.
It’s inevitable for some of us to sit for prolonged periods. Still, we can avoid many of our problems if we learn how to do it right, as back pain is one of the leading causes of work absenteeism, according to statistics. Take some notes so that you can learn how to sit to lower back pain while sitting.
How to ease lower back pain exercises
You cannot straighten the Tower of Pisa from the top even if we know that we try to do the same with our backs. These exercises will help you ease your lower back pain and avoid worse problems in the long term.
- If we want to learn how to ease lower back pain while sitting, it is crucial for us to understand that we must sit on the anterior part of the sitting bones. If the base (the pelvis) it’s positioned correctly, our spine will align easily. This will help you maintain a good posture during the whole day.
- The desk you’re using should be near the chair so that you don’t have to lean forward and know how to sit with a lower back pain. It should also have the optimal size for each person’s height. If the desk stays below the breastbone while you’re sitting, it has an adequate size.
- The computer’s screen should be at the level of your eyes. It would be best if you avoided leaning the head forward and extending your neck as it causes injuries to the suboccipital muscles and, in some scenarios, dizziness and headaches.
Most common incorrect postures
1. Wallet Syndrome
This is a lesion common in middle-aged men, and it is caused by sitting for too long with the wallet inside one of the pants’ back pockets. This will produce your hips to elevate, which the spine will try to counter by inclining itself to the elevated side. This causes a compression irritation of the sciatic nerve, which is then the cause of the pain and may expand to the lumbar zone, your knees, or even your feet.
2. Sitting on the front of the chair.
Even if we think we know how to sit to ease lower pain, most of us try to get closer to the computer’s screen, and we do that by sitting on the chair’s edge without supporting our back. You’ll notice how this causes lower back discomfort after a while.
3. Poorly regulated office chair
Regulating the chair we use at work can avoid many problems. It should be at an optimal height so that we can support our feet on the floor with our knees at an angle of 90º. A standing desk can also solve this problem, as they allow you to modify its height as you please.