Sitting for extended periods of time can contribute to serious back injuries. Many jobs today require desk work and prolonged sitting. Thankfully, there are several things you can do to achieve better back support.
1. Better Back Support at Your Desk
Sitting places more pressure on your spinal discs than standing. It is important to support your lower back when seated. The tips below will help you prevent back pain.
Keep your knees bent at a 90-degree angle. Your feet need to remain flat on the ground. For example, your hips need to be roughly the same height as your knees. You also can adjust the seat height to help you achieve this. If you have a footrest available, this will also help.
Use lumbar support. Your chair needs to support the natural curve of the spine. In fact, some chairs come with lumbar support for this reason. However, if yours does not use a rolled towel or cushion in place it between your lower back and back of the chair. The cushion needs to provide support not just comfort. So, sit all the way back in the chair.
Avoid slouching. It’s common practice to slouch forward at a desk. This alters the curve of your spine. Instead, sit up straight with your ears above your shoulders. Additionally, it’s a good idea to change the monitor height of your computer to keep you sitting upright. Your eyes should see the top third of the screen when you look straight.
Consider alternatives. Switch up your seating by using a yoga ball. You can also use a standing desk to bring relief from sitting all day. There are also ergonomic chairs you can try too.
Also see, Top Office Chairs for Chronic Back Pain
It is important to get up and move through the day. Even with support, your back still needs movement. Aim for taking a small walk every thirty minutes. Exercise and stretching
2. Exercise and Stretching
Stretching and low-impact exercises can reduce chronic back pain. Some movements specifically target back muscles. These strengthen the lumbar spine and increase flexibility. Stronger muscles are better able to support the spine. Increased flexibility improves range of motion and function. Choose an exercise that increases tolerance to both static and dynamic activity. This variety provides optimal blood flow and hydration to the area.
Check with your doctor or physical therapist about the best low-impact exercises. They can best determine the right program for you. It is also important for them to show you how to correctly move. Incorrect stretching can cause further damage. Additionally, they will tell you how often and how long to exercise.
3. Low-Impact Aerobic Activity
In addition to strengthening, aerobic activity reduces pain. Low-impact aerobic activity helps in several ways.
- Increased blood flow to the lumbar spine
- Reduces stress on the spine through weight loss and control
- Decreased pain levels as pain-fighting endorphins are released
- Increased likelihood to maintain daily functions
The best low-impact aerobic activities include cycling, swimming, and walking. Speak with your physical therapist or doctor about which to try. You only need to start with five minutes a day. Gradually increase this to 30 minutes a day. The goal is to exercise at least 4 or 5 times per week. However, you should always follow your doctor’s advice if it differs.
Also see, How Physical Therapy Can Help You Recover
These small changes can help prevent chronic back pain. You can achieve better back support throughout the day. Additionally, your back will get the strength it needs to prevent chronic pain.
If you are experiencing prolonged back pain, one of the first steps to take is physical therapy. Call us at 888-409-8006 for more information. Offices conveniently located throughout South Florida.
