While the human body is not designed for extended periods of sitting, we spend most of our day doing that. We sit while we work, commute, relax, and watch TV. The sad part about this is that it can contribute to back pain due to undue pressure on the back muscles, neck, arms, and legs. The effects are intensified if you sit in a slouched position, as it can strain the spinal discs and overstretch its ligaments.
Minimize the Effect of Sitting
We may not be able to completely avoid sitting, but there are things you can do stop this habit from contributing to episodes of back and lower back pain. Apart from having a comfortable chair and maintaining a proper sitting posture, there are other ways you can reduce the negative effects of prolonged sitting:
- Take breaks throughout the day (if possible, walk or take a stroll).
- Do some back and spine stretches.
- Stand up, move, and try to stretch your legs every 30 or 45 minutes.
- Change your sitting position frequently.
- Engage in any physical activity or at least 150 minutes of moderate exercise per week.
Moving or taking breaks on a regular basis can help you make feel more comfortable and relaxed. If you are already suffering from back pain, however, lifequestarizona.com and other physical rehab centers in Chandler suggest seeing a chiropractor. Chiropractors offer a more conservative approach in treating back pain using physical therapy or spinal manipulation.
Avoiding Bad Habit for Your Back
Apart from moving and seeing a chiropractor, you should avoid putting additional stresses on your back and bodies. Sitting while leaning forward from your back (especially when watching TV and looking down at a phone or any electronic screen) is one common way of doing so. You should also be aware of and avoid the habits that can contribute to back pain.
- Smoking (this reduces nourishment in the back tendons and muscles, leading to an unhealthy back)
- Heavy or improper lifting
- Being overweight or obese (extra weight, especially in the mid-section, puts additional pressure on the back muscles)
- Sleeping on a too soft or too firm mattress
- Skipping exercise
- Wearing uncomfortable shoes
Don’t let back pain wear you down. If you have a sedentary job, strive to move as much as you can, especially on weekends or your day off. You should also consider visiting a physical rehab center to get a relief from your back pain.