Sitting is a fundamental action and resting position in which the body weight is supported predominantly by the bony ischial tuberosities, with the buttocks in contact with the ground or a horizontal surface such as a chair seat, rather than the lower limbs, as in standing, squatting, or kneeling. The torso is more or less erect when sitting, though it can occasionally lean on other things for a more relaxed posture.
Sitting position and back pain
Bad sitting posture is one of the most common causes of lower back pain. The discs (the fluid-filled cushions that protect the vertebrae from pressing together) might be strained if you sit slouched or leaned over. An underlying medical issue may aggravate this.
Bad sitting postures
Slouching
This strain may produce muscle tension, which in turn may cause discomfort.
Make it a habit to sit in a proper manner. Because your muscles have not been trained to support you in the correct position, it may not feel comfortable at first.
Slouching can be corrected with exercises or stretches that strengthen your core and buttock muscles, as well as back extensions.
Phone cradling
The muscles of the neck, the upper back, and the shoulders are strained when you hold your phone handset between your ear and shoulder. The neck and shoulders were not built to stay in this position for long periods of time.
This posture can strain muscles and other soft tissues over time, resulting in muscular imbalances on the left and right sides of your neck.
Use a hands-free gadget or get into the habit of having the phone in your hand.
The following are some frequent behaviours and poor ergonomics that need to be corrected in order to get the proper posture and back support:
Slouching forward with the shoulders hunched
Lordosis (also known as "swayback") is a condition in which the lower back curves inward too much.
Having a hefty object on one side of the body
Between the neck and shoulder, cradling a phone receiver
Putting on high-heeled shoes or wearing clothing that is excessively tight
Too much staring down or keeping the head held too high
Sleeping on a mattress or pillow which does not give adequate back support or sleeping in a position that puts your posture at risk
What is a good posture?
The position your body is held in while standing, sitting, or lying down is known as posture. Good posture entails teaching your body how to stand, walk, sit, and lie in such a way that muscles and ligaments are not overworked while moving or doing weight-bearing activities.
The essential portions of a person's body are perfectly aligned and supported by the appropriate amount of muscular tension in good posture.
Correct posture can assist by lowering bodily strain during movement and activity, minimizing joint, muscle, and ligament wear and strain, keeping your equilibrium while moving and exercising is essential, lowering the likelihood of muscle strain and overuse injuries, increasing the health of the spine
Maintaining the proper curve of the spine is crucial to recovery from acute low back pain (abrupt, strong pain that diminishes after a short amount of time) (hollow or lordosis). Your recuperation time will be shortened if you support the hollow of your back.
Attaining proper sitting posture reduces stress to the spin, thereby avoiding lower back pain. Doing a short massage with ball is also a great way to relief any back pains.
How to reduce back pain with posture stretches
Sitting
Sit as little and for as little time as feasible (10 to 15 minutes).
Sit with a back support (a rolled-up towel, for example) at the curve of your back.
Maintain a straight line from your hips to your knees. Your legs should not be crossed, and your feet should be flat on the floor.
Massage your lower back with massage ball.
Sitting in the proper position with lumbar support is essential.
Draw yourself up and emphasize the curve of your back as much as possible. For a few seconds, hold the position.
Relax the position somewhat (about 10 degrees). This is a great sitting position, you can also incorporate a massage ball for upper back pain while doing a relaxing position.
Place yourself in a chair with a high back and armrests. Sitting in a soft couch or chair will cause you to round your back and will not support the natural curvature of your back.
At work, adjust the height of your chair and desk so that you can sit up close to your desk and tilt it up at you. Rest your elbows and arms on the chair or desk to keep your shoulders relaxed.
When sitting on a chair that rolls and pivots, avoid twisting at the waist. Rotate your entire body instead and treat this as a back pain relief exercises on a daily.
While standing up from a seated position, move to the front of your chair's seat. Stand up by straightening your legs. It is not a good idea to bend forward at the waist. Perform ten standing back bends to instantly expand your back.
Driving
At the curve of your back, use a back support (lumbar roll). Your knees should be at or above the level of your hips.
To support the curve of your back, move the seat closer to the steering wheel. Your knees should be able to bend, and your feet should be able to reach the pedals if the seat is close enough.
Kneeling, squatting, and stooping
Make a judgment on which position to employ. Kneel when you need to go as low as a squat but need to stay there for an extended period of time. For each of these postures, face the object, maintain your feet apart, engage your core muscles, and lower yourself using your legs.
Tips and tricks
Avoid activities that require you to stoop or lean forward at the waist.
Try to stand up and lean slightly backwards when coughing or sneezing to increase the curve in your spine. Sleep with both knees bent on your side. A pillow can also be placed between your knees or a massage ball roller.
Avoid sleeping on your stomach.
Place cushions under your knees and a tiny pillow under the small of your back if you sleep on your back.
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