Sitting and Low Back Pain

How Do You Sit As You Work From Home?

With the advent of COVID-19, many have found themselves working from home as the new normal. Considering most do not have access to the ergonomic office chairs, we find ourselves sitting on the couch, dining table or even in bed! All these are not good for the back when sat on for extended hours.
Chronic or acute low back pain is a common problem and can affect your work, family, and recreational activities. There are some steps you can take now to start managing the symptoms coming from your back. And there are some things you should stop doing as a part of treating your back pain.
First and foremost, stop slouching. One of the most common causes of low back pain is poor sitting posture. The strain on the back while sitting in a slouched position can cause excessive pressure on the joints, muscles, and discs, causing pain.
Secondly, learn to sit with correct posture and maintain that posture at all times to help decrease or eliminate your low back pain. Also be sure your workspace is set up properly at home and at work. Remember to take breaks every hour and walk around to stretch and ease the back pressure.
The causes of lower back pain
There are a few primary reasons that the lower back generates pain. For example, a disc could be injured, joints of the back could be irritated or a muscle could be strained. This can all leave you frustrated and feeling like it’s impossible to focus on your daily tasks.
The best sitting position for lower back pain
The spine has specific curves that help it move, stretch and adequately absorb the outside forces we subject it to. When these curves are not well kept (due to issues like poor posture and muscle imbalances) the back will start to protest. This is where finding the best sitting position for lower back pain can be effective. It’s as simple as supporting those spine curves to keep your back happy.
Where to start?
• Good lumbar support. The lower back is meant to have a slight curve into a backwards “C.” This can be achieved with a specific chair or be added with use of a lumbar pillow. It can also be as simple as putting a small rolled up towel in the small of the back (no forward shoulders and head).
• Hips bent to 75-90 degrees. Adjust the height and recline of your chair so that the feet are flat on the floor while your hips are at no more than a 90 degree angle. This angle puts the thighs parallel to the ground.
• Hands resting comfortably on your keyboard. The best sitting position for lower back pain is all about optimal alignment throughout the entire spine. This means even your arms need to be in the right spot. With your chair set as described above, your elbows should be bent to about 90 degrees with the hands easily reaching your keyboard or desk. Avoid leaning forward which messes up your posture.
• Finally, head position. By now, you shouldn’t be surprised that head position is also important. With all your other adjustments, having to keep your head in a poor position will throw it all off. Your screen should be adjusted to be able to comfortably see it without having to tilt the head up or down.
Above all else, should your back pain persist, please book an appointment with our doctor on 0720797450 and he will be glad to help!

Leave a Comment

Your email address will not be published. Required fields are marked *