If you have a job that requires you to sit at a desk (at home or in the office) most of the day then you know the never-ending battle with low back pain. All it took was a few days of sitting in a slightly altered position, and the low back pain exploded within a week… Have you inadvertently formed a bad posture or slouching habit? If you don’t get treatment, your back pain might last for a few weeks or months.
One thing is certain, though: your back health is significantly impacted by how you sit, particularly if you spend the majority of the day in one position. The degree of pain (as well as how long it lasts) can vary. Lower back pain can occur if you lean too far forward or backward, if you don’t support your lower back enough, or if you position the keyboard and mouse too far away.
The annoying thing is that most unhealthy sitting positions don’t even cause discomfort, at least not at first.”It’s very normal to fall into some of these positions because they may feel very comfortable at the time,” explains San Francisco-based chiropractor Supreet Shah, DC, MS, CCSP. rooftop. But a bent or bent position can put pressure on your muscles and make them harder to activate when you stand up and start moving again, which is when lower back pain can occur
Although recognizing the signs of a potentially painful sitting position is the first step, it’s not always simple to tell when you’re entering one. After that, all you have to do to help yourself and your back find some relief is adjust your workstation configuration, habits, or both.
Sitting Positions That Cause Low-Back Pain
There are two main types of slouching, and both can cause lower-back pain. Dr. Shah says the first is kyphosis, which is a condition in which your upper back curves out as a result of hunching your shoulders forward. On the other hand, lordosis results in an overarching spine that forms a large C-shaped lower back.In these two positions, there is added strain on the neck and back. Dr. Shah tells POPSUGAR.
According to him, the increased pressure may cause a reduction in blood flow to the muscles in the back, core, and abdomen, which may result in “increased rigidity and weakness in specific regions of the body, such as the lower back and abdominal muscles.”
The problem is that it’s not always easy to tell when you’re falling into one of these stooped positions. Most obviously, lower back pain and stiffness are frequent indicators that you are starting to veer off course and that your normal sitting position is not optimal. But occasionally, the pain from a particular sitting position can spread to other parts of the body before affecting the lower back. Here are some cautionary indicators to be aware of. Round shoulders.
According to Dr. Shah, if you frequently sit with your shoulders rolled forward, this may initially result in pain at the base of the neck, across the shoulders, or in the space between your shoulder blades.
Shoulders raised. It’s normal to let your shoulders point toward your ears, which can lead to tension and stiffness in the upper back. You may also notice one shoulder rising slightly compared to the other due to uneven use. “Most of the activities performed are typically one-sided,” such as using a computer mouse or carrying a handbag or backpack, Dr. Shah said. “You’ll notice that one shoulder will have a spike, which may cause pain in that area of the body.
Head tilted forward.According to Dr. Shah, putting your head forward puts additional strain on your neck and is also referred to as tech neck. Every inch your head tilts forward “corresponds to about 10 pounds of extra weight on the neck,” he adds.
tension headaches that keep coming back. According to Dr. Shah, tension headaches frequently occur at the base of the skull or on one side of the head. They may also resemble a tight headband that is encircling your head. While stress, anxiety, eye strain, sleep deprivation, and other factors can contribute to tension headaches, bad posture can also be a factor in headache development.
While back pain may not develop right away from these postures and slouching indicators, it may in the long run.
How to sit when you have back pain
When you have lower back pain, the solution isn’t always as simple as sitting up straight. There are a number of things you can do to quickly relieve a flare-up of low back pain, but if the problem is more chronic, you may consider changing your desk layout or incorporating stretching and standing breaks into your routine day.
Tape the area. Inflammation can make your discomfort worse, which is why Dr. Shah recommends applying ice packs to painful areas of your lower back. Hold it there for ten to twenty minutes, then take the same amount of time off. Repeat as necessary.
Play a few Cat-Cow tricks. Dr. Shah says this yoga pose puts your lower back through a full range of motion, which can help “take pressure off your lower back.” Try a few circuits or combine it with a gentle yoga move.
Get up and walk.Less blood flow to the back and core muscles can cause stiffness, which can “turn them off” and cause pain.Getting up from your seat and moving around, even for just a few minutes, will signal your muscles to stay activated, says Dr. Shah.
Make an appointment with your doctor or orthopedist. If your lower back pain is severe or debilitating, make an appointment to see your doctor. You should also see a doctor if back pain occurs after a fall or injury or if it is related to bowel or bladder problems, leg weakness, or fever.
These could be signs of serious health problems, such as sciatica or a kidney infection
These are some remedies you can try if you have persistent back pain. Evaluate your office setup. Make sure the screen is at eye level, and the keyboard and mouse are close to your body and not too high or too low – you shouldn’t feel like you’re reaching or straining when using them. “The height of the chair is also important,” says Dr. Shah. Make sure the angle between your hips and torso is “a little above 90 degrees,” he adds.
Add lumbar support. For extra support, especially if you have a tendency to arch your lower back, place a rolled-up towel or blanket behind your lower back.
Extend the region.If you notice a forward tilt in your upper back, Dr. Shah suggests trying shoulder stretches in addition to yoga and cat-cow stretches.Bring your shoulders toward your ears while keeping your arms at your sides, palms facing forward. Rotate your shoulders toward your lower back to reset them and relieve tension. Use a foam roller. Foam rolling for 5 to 10 minutes can be a good self-massage for your back and the supporting muscles in your legs.
Dr. Shah recommends placing the foam roller horizontally on the floor, lying on it, and running it along your upper back, glutes, and hamstrings. You can also rotate the foam roller vertically and lie on it, keeping the roller along your spine. Stretch your arms out to the sides to open up your chest muscles, which tend to collapse and contribute to slouching when working at your desk. Make an appointment with your doctor or orthopedist. Consultation with a professional is not limited to acute episodes. After a few weeks of attempting these remedies, if your lower back pain doesn’t improve or if it becomes worse, schedule a private treatment session with your physician or chiropractor.