Avoid Lower Back Pain When Sitting

By far lower back pain when sitting is the most common complaint compared to other positions assumed.

Sitting is the act of positioning oneself with buttocks resting on some surface. The surface may be at any height. Depending on the height, size and shape of the surface will, to a large degree, determine the position of one's legs.

In Western societies, the chair is the preferred sitting object. While sitting in a chair one or both feet are usually in contact with the floor. There are various other positions with the second most common one being with one leg resting on the opposite side with the knee bent or flexed.

Excessive or prolonged sitting should be discouraged. A recent study showed that any sitting, regardless of one's physical activity level, carried with it a greater incidence of cardiovascular disease.

There is no denying that one of the biggest reasons for the epidemic levels of obesity, diabetes, heart disease and lower back pain when sitting is inactivity.

All sitting, whether from work, school, hobbies, TV watching or just plain leisure is detrimental to your health with lower back pain included.

Complete avoidance of sitting is not possible nor is it recommended. Life includes being creative as well as active and creativity almost always involves sitting. You should always strive for balance in your daily activities and posture.

How To Lessen Lower Back Pain When Sitting

If stationary sitting is to be utilized there are certain things to consider or strive for.

  1. Most chairs are built for the average person. Shorter or taller individuals will find the average chair unsuitable, yet they have no choice. If possible try to sit in a chair that fits your height. Many office chairs are adjustable and most companies will try to make your sitting comfortable and ergonomic. If your chair is a problem it certainly won't hurt to ask your company to make needed modifications.
  2. Your feet should rest on the floor, knees bent no more than 90°, and back of your thighs should not compress on the edge the chair. Compressing the back of the thighs can also compress your veins. Circulation should not be impeded. If so, this will cause muscle ache, fatigue, increase risk for varicose veins, thrombosis and blood clots.
  3. Your back should be in a neutral position with your lower back curve (lordosis) maintained. This will reduce muscle fatigue and help to maintain proper joint position and integrity and will be the most important action you can do to avoid low back pain when sitting.

Freedom Back Lumbar Support

If your job or activity requires a lot of sitting it is advisable to take frequent breaks and to walk about for 5 min. in a brisk manner to facilitate proper circulation and improve cellular respiration.

Neither a too firm or too soft of a chair should be used. Follow Goldilocks' advice in the fairy tale Goldilocks and the Three Bears... "...not to soft, not too hard, just right."

Remember to strive for balance in all areas of concern.

Avoid sitting as much as possible and develop a consistent, one-hour per day walking program. Your low back and all of your body needs walking for optimal health.

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