You might not realize it, but sitting at that desk working so hard is actually hurting you. Though you may be great at what you do professionally speaking, the longer that you sit in a chair and stay in the same position, the more you are opening yourself up to back pain.
Before you ever have to get to the point of eliminating lower back pain from sitting too long, you want to think it through in advance and work towards prevention. This might not sound like much now, but over time that minor stiffness and soreness can evolve into a legitimate problem that you have to address.
You Can Take Control Over It
There are a variety of reasons that lower back pain can develop, but you will see that a sedentary lifestyle or sitting in one position for too long can be a major contributor. It can come from sitting in the car for too long, but many people find that if they have a desk job that this may be the biggest reason that they develop back problems.
So if you want to work at eliminating lower back pain from sitting for extended periods of time, here are some helpful ways to prevent it, work through it, and ensure that it never gets the best of you moving forward.
It’s use it or lose it
You might not realize it, but the body is truly designed to move. If you don’t move around and work all of the muscles of the body, including the back, then you are going to hurt yourself in the long run.
The problem is that a lot of people go from sitting in a chair for too long at work, and then come home and sit far too long at home too. This creates a sedentary lifestyle and will contribute to this ongoing back pain and more significant health problems moving forward.
Fitness and activity throughout the day can be an excellent way in working towards eliminating lower back pain from sitting — and you can help yourself in so many other ways too!
Plan for small breaks in the day
Even if it’s only for a little while, you need to break it up a bit. You need to move around and ensure that you don’t allow yourself to get too stiff for too long.
Over the course of time that stiffness can really wear away at the muscles and cause extended back pain and even more significant problems—nobody wants this so you need to work now to prevent it!
Plan for a few minutes of getting up and moving around throughout the day. Also be sure to complement this with an active lifestyle for fitness and movement can be great in ensuring that the back pain never develops in the first place.
Stretch the area regularly
Though you may not be able to avoid sitting for extended periods of time, you can certainly focus on this area with the right movements. Though all exercise is good, stretching is particularly important when it comes to eliminating lower back pain from sitting for extended periods of time.
Be sure that the stretches focus on the lower back specifically and work it from every angle. Try some good yoga poses like “cat and cow”, put your legs up on a chair and stretch the back from that angle, and try a bridge type of position.
Read more: How to fix lower back pain
These stretches will be pivotal in ensuring that you work the back from every angle and minimize the pain that you experience.
Get the right chair and equipment
You’ve no doubt heard the latest trend whereby people sit on exercise balls instead of in chairs at the office. This is a perfect example of a great way to prevent the back pain by using something different that won’t put too much strain on the back. If that’s not an option then you can look into an ergonomic chair that is specifically designed to be easier on the back and therefore better for you over long periods of time.
You may find that investing in some additional equipment such as a foam roller and a mat to help really get deep into the stretches when you get home can help you that much more. Using a best latex pillow may also help. Be prepared for the back pain, try to stay ahead of it, and eventually if you practice all the right habits you will work towards eliminating back pain from sitting for too long and this will no longer plague you at all.
Though it may be impossible to avoid sitting for too long in your job, there are ways to work through the back pain. Know that it’s all about prevention and creating the right environment whereby you integrate movement to break up your day. A little activity and the right equipment can be all that you need in eliminating lower back pain from sitting too long.