In this post, we’ll explore the causes of low back pain from sitting, strategies for prevention, and methods to find relief. In our modern, sedentary lifestyles, many of us spend a significant portion of our day sitting, whether at a desk, in front of a computer, or during long commutes. Unfortunately, prolonged sitting can often lead to low back pain, a common and uncomfortable ailment that affects millions of people.
Low back pain from sitting can result from various factors, including:
Slouching or sitting with improper posture can strain the muscles and ligaments in the lower back, leading to pain.
Remaining seated for extended periods without breaks can place continuous pressure on the lumbar spine and its supporting structures.
Sitting for too long without moving or stretching can cause muscles to become stiff and contribute to discomfort.
Using an unsupportive chair or a poorly designed workstation can increase the risk of low back pain.
Weak core muscles or muscle imbalances in the back can make it more challenging to maintain proper posture while sitting.
Prevention is key to avoiding low back pain associated with prolonged sitting. Here are some strategies to help:
Sit with your feet flat on the floor, knees at a 90-degree angle, and your lower back supported. Use a lumbar roll or cushion if needed.
Stand up, stretch, and walk around for a few minutes every half-hour of sitting to reduce the pressure on your lower back.
Invest in an ergonomic chair and an adjustable desk to create a workspace that supports good posture.
Incorporate exercises that strengthen your core muscles, as a strong core provides better support for your lower back.
Regularly stretch your hip flexors, hamstrings, and lower back to maintain flexibility and prevent stiffness.
If you’re already experiencing low back pain from sitting, there are several methods to find relief:
Apply ice to reduce inflammation in the acute phase, and then use heat to relax tense muscles.
Non-prescription pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation.
A physical therapist can provide exercises and stretches to alleviate pain and improve posture.
Learn and practice proper posture techniques to reduce strain on your lower back.
Massage therapy or chiropractic care may offer relief by releasing tension in the muscles and joints.
Low back pain from sitting is a common issue in today’s sedentary world, but it doesn’t have to be a permanent discomfort. By maintaining proper posture, taking regular breaks, and incorporating stretching and strengthening exercises into your routine, you can prevent and manage low back pain associated with prolonged sitting. If pain persists or worsens, don’t hesitate to seek professional help, such as physical therapy, to address the issue and regain your comfort and mobility.
Dr. Karena Wu and the Team at ActiveCare Physical Therapy in New York City utilize Pilates based rehabilitation. This holistic and core centric exercise is extremely helpful for people with low back pain. We are specialists in the field and have effectively rehabilitated our clientele with this powerful modality. To schedule an appointment, contact us immediately.
Contact us today to learn more about our services and schedule an appointment.