Low-back pain or lumbar spine pain is a highly prevalent disorder associated with work absentees, incapability to complete the task and large health care costs. The healthcare expenditure for low back pain has been reported to range from $50 to $90.7 billion yearly in the US. It has grown over the years and mainly mid to older people were affected easily and particularly females. The high prevalence of low back pain may be explained by the fact that the condition is considered a multifactorial disease and therefore has several possible causes.
How Should You Sit If You Have Lower Back Pain?
The best sitting position for people with lower back pain is sitting in upright form. Shoulders must be in a relaxed position and body should be supported against the back of the chair. In case of painful days, putting a lumbar pillow or a rolled towel between the lower back and the seat may be useful for alleviating the pain. Upright sitting position with keeping the feet flat on the floor without slouching reduces the stress or strain on the spine. Sitting for short time period i.e. 15 to 30 minutes is recommended.
Slouching is bad and hurts the body. It is posture, which describes the stand, sit, or walk with the shoulders hanging forward and the head bent slightly over. It can lead to body pain, particularly, in the lower back, neck and shoulders. It also causes weakness, increases gastrointestinal reflux, and makes the person too difficult to breathe deeply.
Sitting too far forward or backward is a pressure on pubic bone or tailbone. Straight spine, flat feet, and triangle form sitting bones can prevent a person from lower back pain. Use a lumbar pillow at the curve region of the back is highly encouraged while driving. The knees must be at the same level or higher than the hips. The seat must be close to the steering wheel to support the curve region of the back. When coughing or sneezing, try to stand up and bend slightly backward to increase the curve spine region.
Most of them accustomed to the habit of hunching over desks, computers or handheld devices. This causes lack of flexibility and can lead to muscle imbalances due to poor alignment. Stretching regularly can relieve these imbalances including pain, stress, and discomfort at specific points in human body. Stretching is better than regular vigorous exercise because it helps to lengthen the muscles, whereas, vigorous exercise shortens the body and muscles. Stretching must be performed in-between for 5 to 7 minutes for those who sit in front of computer continuously. Overall it helps all muscles to work together and stand tall.
The following list includes some of the tips that are often overlooked or under emphasized. But, it helps to alleviate the discomfort in people who have chronic lumbar spine pain.
- Aerobic exercise
- Massage therapy
- Get enough restorative sleep
- Exercise your core
- Soothe the pain with cold and/or hot water packs
- Stretch hamstrings twice daily
- Engaging the brain.
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