Do you come home from work with increasingly more back pain than when you arrived? If you find yourself with sharp or dull lower back pain, your problem may be as simple as how you’re sitting at your desk.
Sitting at work has become the newest health hazard, with some experts frequently quipping, “Sitting is the new smoking.” Your poor posture stemming from sitting in an office chair with no back support can easily contribute to lower back pain.
Good sitting postures are a good start for answering how to keep your spine healthy. Keep reading to learn the basics of maintaining good posture and avoiding the pain that’s preventing you from working effectively.
Good Sitting Postures
Good posture starts with your mind. Consider how you’re sitting when you settle into your office chair for the day.
Do your shoulders slouch or back curve? Are you leaning forward to see your screen better?
Maintain Your Curves
Start by sitting up with a straight back and shoulders set back. Scoot back so your buttocks touch the bottom of your chair back.
Then consider your back curves. Your back has 3 normal curves, and each should stay curved while you’re sitting. If you’re unable to maintain the curves, use a small towel, rolled tightly and tucked into the curve to maintain your posture.
Hips, Knees, and Feet
Focus on your hips and distribute your body weight evenly across both hips. Then bend your knees so they maintain a right ankle. Your knees should always be either a bit higher than your hips or even with your hips as you sit at your desk.
If you have short legs and a seat that does not go down, use a footrest to elevate your feet.
Keep your knees in front of your hips. Avoid the temptation to cross your legs as this puts undue stress on your hips and lower back.
Keep your feet flat on the floor or your step stool if you have short legs.
Movement Matters
Since sitting is the new smoking, you can solve your back problems by moving regularly. Avoid sitting in the same seat and position beyond 30 minutes at a time.
Driving Posture
When you sit behind the wheel of your car, especially if your job takes you on the road for hours at a time, you must maintain the same conscious effort to protect your spine and lower back by maintaining good posture for lower back pain.
The best way to sit starts with the luxury features of your car. If your driver’s seat has back support or a lumbar roll in it, use it. If it does not, purchase a seat cover that has lumbar support in it.
Just like when you’re sitting at your desk, your knees should be either higher or the same level as your hips.
Adjust your seat so that you’re close to the steering wheel. This will support the curve of your back as you won’t be reaching for the wheel. You should sit close enough that you must bend your knees as you reach for the pedals.
Spine experts at places like NJ Pain and Spine will tell you that posture, whether you’re in your car or at your desk, can save you unnecessary back pain.
Be Aware, Sit Straight
Good sitting postures can reduce and even eliminate back pain. Focus on how you have your weight distributed, and then follow the previous steps.
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