What is the best sitting position to prevent back pain?
Before we answer that question, let us look at the problem with traditional office chairs. Then, we will discuss choosing the correct sitting position to prevent back pain. Of course, there is always surgery if everything fails, but let us try this first!
Why does the sitting position cause back pain?
The human spine is not meant to be stationary for long periods. When you sit, the weight of your body pushes down on your lower back, causing the spine to compress. This can lead to pain and discomfort. The wrong sitting position can also cause the muscles in your back and neck to tense up, leading to more pain. Remember that if you are suffering from chronic back pain, you can consult with an Ayurvedic doctor; Ayurvedic treatment for back pain in Kerala is very effective for lower back pain and related problems.
Now let us check the seven tips to prevent back pain due to more prolonged sitting.
1) Choose ergonomic furniture
If you want to maintain good posture and prevent back pain, it is essential to choose ergonomic furniture. Because sitting position and back pain are very much related. This means furniture designed to support your body in a comfortable position. Here are seven tips for choosing ergonomic furniture:
- Make sure your chair has excellent lumbar support. This will help you maintain the natural curve of your spine.
- Adjust the height of your chair so that your feet are flat on the floor and your knees are at a 90-degree angle.
- If you will be sitting for long periods, choose a chair with armrests. This will help remove some of the strain off your back and shoulders. You can also use the armrests as extra support for your arms when typing or working on a computer.
- Choose furniture that allows you to move and adjust easily – like an adjustable desk or office chair – instead of furniture with built-in features like arms or wheels. You will need more flexibility if you sit differently throughout the day.
- When using an office chair, ensure it has a five-point base (four legs plus one wheel). That way, if you roll backwards while typing, gravity will not cause you to fall backwards onto your back!
- Keep the room around your workstation well-lit so that any screen glare does not affect how you see what is in front of you.
- Finally, remember to get up and stretch every time. It is easy to lose track of time when you focus on what you are doing. Stretching gives your muscles a break and helps prevent stiffness.
2) Adjust the chair for your height
When you sit, your back should be flush against the back of your chair. Your knees should be at a 90-degree angle, with your feet planted firmly on the ground. If your feet do not reach the bottom, use a footrest. To avoid strain on your neck, adjust your monitor, so it is at eye level. Ensure your keyboard is comfortable, too—you should not have to hunch over to type. Finally, take regular breaks to walk around and stretch. Standing up for 10 minutes every hour can help reduce back pain from sitting for long periods.
3) Elevate your legs
You want your legs to be at a 90-degree angle about your hips when you sit. This position takes the pressure off your spine and lowers your back. You can achieve this by sitting on a chair with cushions or pillows or placing a rolled-up towel under your knees. If you sit for long periods, take breaks and move around every 20 minutes.
4) Take regular breaks from sitting
If you work at a desk all day, taking regular breaks from sitting is essential. Standing up and moving around for a few minutes every hour can help reduce the risk of back pain. Here are seven ways to make sure you are sitting correctly:
- Sit straight with your shoulders back and your chin tucked in.
- Keep your feet flat on the floor.
- Do not cross your legs.
- Adjust your seat so your knees are at a 90-degree angle to your hips.
- Use a small pillow or lumbar support to maintain the natural curve in your lower back.
- Get up and move around every 30 minutes or so.
- Check your posture by drawing an X between your two shoulder blades. Does the line extend down past your hip bones? Your spine should form an S shape when viewed from behind—not an I shape (which indicates a reclined position).
5) Check your posture frequently
You should know your posture and adjust as needed throughout the day. The best way to do this is to set a reminder on your phone or computer to check your posture every hour. When you are sitting, be sure to:
-keep your feet flat on the floor
-distribute your weight evenly on your seat
-sit up straight with your shoulders back
-rest your forearms and elbows on armrests, if possible
-avoid crossing your legs
-tuck in your chin
6) Keep your computer monitor at eye level
One way to prevent back pain is by keeping your computer monitor at eye level. This will help you avoid hunching over, which can strain your neck and back. Here are six tips for keeping your monitor at the correct height:
- Use a monitor stand to raise your screen.
- If you do not have a stand, stack books or boxes underneath your monitor.
- Adjust your chair so that your thighs are parallel to the ground and your feet are flat on the floor.
- Sit up straight with your shoulders back and relaxed.
- Tilt the top of your computer screen slightly away (about 10-20 degrees). Doing this helps keep your head in a neutral position instead of having it constantly tilted forward to read the screen.
- Stretch often! Stand up every 30 minutes, take a short walk around the office, do some lunges or squats, stretch your arms overhead, bend over and touch your toes.
7) Sit on an exercise ball instead of a chair
Sitting on an exercise ball instead of a chair will strengthen your back and core muscles while you work. Plus, the ball will force you to sit up straighter, which is better for your posture. Here are seven tips for choosing the correct sitting position on an exercise ball:
- Make sure the ball is the right size for you. If it is too big or small, it will not be effective.
- Sit on the ball with your feet flat on the ground and your knees at a 90-degree angle.
- Adjust your seat so that your thighs are parallel to the ground and your lower legs are perpendicular.
Additional tips you should also consider
- Sit up straight. This may seem like an obvious one, but it is essential nonetheless. Slouching puts unnecessary strain on your back, so sit up nice and tall.
- Use lumbar support. If you are sitting for long periods, be sure to use a lumbar support pillow to help maintain the natural curve of your spine.
- Avoid crossing your legs. Crossing your legs at the knee puts extra stress on your lower back, so try to avoid this position if possible.
- Do not slouch forward. This is another common position that can strain your back, so make sure you sit up nice and tall.
Avoid these postures if you feel back pain.
If you have back pain, you should avoid sitting in any position that strains your spine. This includes sitting with your legs crossed, slouching, or leaning forward. Instead, sit up straight with your feet flat on the ground and your knees at a 90-degree angle. You may also want to place a pillow behind your lower back for added support.
You should seek medical attention if you are experiencing back pain despite taking care of your sitting position and other things. Ayurvedic Hospitals in Trivandrum provide the best treatment for back pain in Kerala and are very effective for lower back pain. Once the back pain is treated and cured completely, then through these methods, back pain can be avoided.