Don’t let back pain become a sore talking point – help is at hand. An effective technique to reduce such a sore sensation takes no more effort than sitting down.
The Cleveland Clinic asserted: “The key to recovering from acute low back pain is to maintain the normal curve of the spine.”
In order to do so, the hollow of the lower back needs to be supported while sitting down.
Back support can include a rolled-up towel or, for a more indulgent treat, a lumbar roll.
Do you find your lower back aching during a long drive? It could mean your lower back isn’t being supported.
Lumbar rolls are great additions to the driving seat – ideal for someone who gets behind the wheel a lot.
The next step to sitting correctly is to keep your hips and knees at a right angle.
At the office desk – wherever that may be at the moment (if relevant) – it’s imperative that your feet are placed firmly on the floor.
If this isn’t the case, it’s a wise investment to purchase a foot rest or stool.
With the hips and knees at a right angle, and the feet firmly on the floor, the legs mustn’t be crossed.
A good chair – especially for any office work – is needed to prevent any further back pain.
A high-back, firm chair with armrests is best, as sitting in a soft couch won’t support the curvature of your back.
The correct posture while sitting down consists of relaxed shoulders, and 90-degree angles.
Arms and legs need to be L-shaped in order for you to be sitting safely, and this may involve adjusting the chair height.
This is why working adjustable office chairs are imperative if you’re serious about reducing any back pain.
Regardless of good ergonomics (good sitting posture while working), it’s still recommended to “sit as little as possible”.
If working from a laptop, it may be beneficial to buy a laptop stand, and the mouse and keyboard, and change where you work from.
For example, after spending some time sitting down, it may be appropriate to work from the kitchen units while standing up.
Regular movements will help to reduce back pain, and further minimise the risk of additional pain.
The correct posture for standing up involves a head facing forward, straight shoulders, chest forward, and weight balanced evenly on both feet.
The hips also need to be tucked in, yet it’s advisable not to stand in the same position for long stretches of time.
Remembering correct techniques on how to sit and stand in order to reduce back pain is no good if the bed you sleep in every night is contributing to the problem.
Make sure you have a firm mattress that doesn’t sag. If necessary, place a board under your mattress.
Also try to avoid sleeping on your side with your knees drawn up by your side.
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