If you spend most of the day sitting like the average American office worker, learning how to sit to relieve lower back pain may help you feel better while you’re working.
Most people carry horrible sitting habits, not knowing that they are the main cause of their lumbar pain. And what’s worse, modern life requires us to sit during prolonged hours, either at the office or even when we’re at home.
For that reason, it is indispensable for us to learn how to sit to relieve lower back pain and avoid suffering from a more serious condition in the future.
Even if we feel comfortable while sitting, it is often aggressive to the lower back. And if you sit in the wrong position, this may have even worse effects. Although chair exercises to relieve lower back pain are proved to be effective, they won’t do anything if you do not sit in the correct position.
Today, we’ll learn what the correct sitting posture with a chair you should adopt while you’re sitting is.
How to relieve lower back pain while sitting
How to relieve lower back pain with exercises when sitting? For starters, you should know that if the chair is too low, it forces you to keep your feet elevated. It’s even harder for the lumbar zone to be in the correct position.
Therefore, the optimal posture to sit is the one that makes you maintain the lower back straight. The natural spine curve we all have should be respected. Although this makes the back muscles work, and hence, we get tired quickly, it is the best way we can ensure that we won’t suffer from lower back pain often.
What is the correct position to sit in an office chair?
- Adjust the height of the office chair adequately. It should be enough for your legs to form a 90-degree angle regarding the seat. Your feet should touch the floor firmly.
- Once the seat has been adjusted correctly, you need to configure the backrest. We must be assured to have our spine straight. If the chair you’re using allows you to modify the backrest’s height, please do not set it too high so the lumbar area can have the optimal support it needs and your shoulders to have free movement.
- The armrests should be adjusted so that your arms can form a 90-degree angle regarding the desk, similar to what happens with your legs.
Even if you learn how to relieve lower back pain while sitting in the correct position, it is also necessary to understand that other elements, like the screen or the desk, should also be placed correctly. You can choose an ergonomic chair for back pain to help.
For instance, the computer screen should be at a distance of 45-55 cm. Moreover, it should be at the level of your eyes, or a bit less than that. You should be able to see everything on the screen clearly, including the colors.
It’s also recommended to place the keyboard at least ten centimeters away from the desk’s edge. As for the mouse, it should be big enough to fit your hand – or you can opt for using a flat mouse. Now you know how to sit with lower back pain, why don’t we practice it now?