How to prevent back pain while sitting
Hi, I'm Dr. Austa Roso, a physical therapist here at Ishitani Health Center. Today, we're going to talk about tips to reduce low back pain throughout your workday. Many Americans experience low back pain due to sedentary jobs, spending too much time sitting in front of the computer or driving for more than 40 minutes to hours stuck in traffic.
I’m going to provide you with helpful hints and tips to reduce pain or the likelihood of experiencing pain in your neck, upper back, and lower back.
The most important thing to start with is your chair. Make sure you have a good ergonomic desk chair with lumbar support. If that’s not possible, you can use a lumbar roll or, if that’s unaffordable, roll up a beach towel and place it behind your lower back.
What most people do unconsciously is slouch while sitting, whether at a computer, on a phone, or using a tablet. This posture puts a lot of stress on your lower back and neck. Ideally, you want to maintain an upright position, especially as you age, to avoid getting stuck in a slouched position when you’re in your 80s or 90s. Most importantly, relax your shoulders down and try to hold this position in a relaxed state. Don’t tense up, or you’ll get fatigued, and your body will have to adjust to the new position.
While sitting, avoid having your head too far forward. If you're driving and your backrest is too reclined, that’s not good. Make sure your seat is upright, providing good back support.
If you’re working at a computer, ensure your screen is at eye level. If it’s not, stack some books or use a sturdy box to raise the screen so that it is eye level with you. This way, you can maintain an upright position while working.
Most importantly, try to stand up every 20 to 30 minutes. A good reminder is to set an alarm on your phone or drink plenty of water, which will force you to get up to use the restroom. Moving around and stretching, just like you would on an airplane, can help prevent stiffness in the hips, lower back, and neck.
