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Lower Back Pain from Sitting for Long Periods: What’s the Solution? Relieve Back Pain with Posture Improvement and Stretching
Sitting for long periods of time can lead to lower back pain.
However, the good news is that you can prevent and relieve this pain with proper posture and stretching exercises. In this post,
we’ll share easy and effective solutions that you can apply in real life.
Why Does Sitting for Long Periods Cause Back Pain?
Many people today spend most of their day sitting. Unfortunately, this lifestyle habit is one of the major causes of lower back pain.
When back pain strikes, it can cause significant discomfort in daily life. So, how can we solve this issue?
Sitting for extended periods increases the strain on your lower back, and poor posture puts pressure on your muscles and discs, eventually leading to pain.
The good news is that correcting your posture and doing a few simple stretches can prevent or relieve this pain.
Let’s explore ways to prevent and ease back pain caused by long sitting.
Why Does Sitting for Long Periods Cause Back Pain?
We spend a lot of time sitting at desks, working, or studying. But when we sit for too long, it puts significant pressure on the back, which can cause various issues.
- Poor Posture: Sitting with a slouched back, crossing your legs, or leaning in strange positions can lead to misalignment of the spine, causing back pain.
- Disc Pressure: Sitting for long periods increases the pressure on your spinal discs, which can lead to conditions like herniated discs or back pain.
- Muscle Fatigue: Prolonged sitting causes your muscles to remain tense and stiff, which can lead to muscle tightness or pain.
Methods to Prevent and Relieve Back Pain
1. Posture Correction
Proper sitting posture is the first step in preventing back pain. When sitting, it's crucial to keep your spine straight and shoulders relaxed. Additionally, keep your feet flat on the floor and maintain a 90-degree angle at your knees.
This posture minimizes strain on your back and distributes pressure more evenly across your muscles.
Example:
- Sit with your spine straight – this is the foundation.
- When sitting in a chair, avoid leaning against the backrest and push your hips back to maintain good posture.
- Place your feet flat on the floor, and keep your knees slightly bent at 90 degrees.
2. Stretching and Exercise
Long periods of sitting can cause back muscles to tighten and become stiff. Stretching is essential to release this tension. By stretching, you can relax your muscles and prevent back pain.
Certain stretches, such as the cat-cow pose, child’s pose, and standing stretches, are particularly effective for relieving back tension.
Example Stretches:
- Cat-Cow Pose: On your hands and knees, slowly round your back and then extend it, moving through these motions to release pressure from your spine.
- Side stretches: While seated, place your hands on the floor and bend your torso to the left and right to stretch your back muscles.
- Stretching your lower body can also increase flexibility in your back and legs, helping with flexibility.
3. Simple Exercise Habits
It’s crucial to stand up and move around every 30-60 minutes when sitting for long periods. Even small movements can reduce strain on your back and improve blood circulation.
Example:
- Stand up every hour and stretch or walk for a few minutes.
- While seated, try twisting your upper body from side to side for about a minute to relieve muscle tension.
Healthy Habits for Relieving Back Pain
- Maintain a Healthy Weight: Excess weight puts extra stress on your back, leading to pain. Regular exercise and a balanced diet are important for maintaining a healthy weight and preventing back issues.
- Chair Selection: Choosing the right chair is another key factor. A chair with lumbar support helps your spine maintain a natural curve, reducing back strain. Chairs with backrests and armrests can also be helpful in reducing discomfort.
- Adjust Your Computer and Monitor Position: When using a computer, make sure your monitor is at eye level. If your monitor is too low or high, you may constantly tilt your head up or down, which can lead to neck and back pain. Adjust your monitor and chair height to avoid this strain.
Long periods of sitting can lead to back pain, but with the right posture correction and stretching exercises, you can prevent and relieve this pain. Small changes and habits can significantly reduce back pain. By maintaining proper posture and incorporating stretches into your routine, you can keep your back healthy and pain-free.
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