To be active is in your very nature. A Vanderbilt University study found that the typical individual spends around 55% of their waking hours seated, despite the large body of information showing that inactivity causes chronic back issues and other severe health disorders.
When you sit or stand in one place for too long, strain and stiffness, build up around your spine, which may cause temporary or chronic back pain.
Why do many of us spend most of our waking hours seated if this inactivity is to blame for the chronic discomfort many experiences in our lower backs? Work practices now provide a clear explanation for this phenomenon.
The average job or school day for many of us includes eight or more hours spent seated at a desk. It’s not intrinsically harmful to do business at a desk and computer, but the way we sit and stand while working and the amount of physical labor we do all day long pose a threat to our spinal column.
How to Sit in Office Chair for Lower Back Pain?
1. Improve Your Working Conditions
Adjusting your workspace is the first step in taking care of your back. If you spend a lot of time at your desk or another workstation, make sure it’s at a height that’s comfortable for you.
After settling on the right desk height, the next step is to choose comfortable chairs. If you’re concerned about the health of your back, ergonomic chairs are a good option, but remember that having one isn’t enough.
A standard desk chair or a more ergonomic alternative like a kneeling chair or an exercise ball from Sweden or Switzerland will need some tweaking to fit your body properly. Learn about Best office chair for buttock pain
2.Raise or Lower Yourself
Place yourself on a chair that is as near to your workstation as is convenient for you. Lay your hands flat on the desk in front of you, with your upper arms at right angles to your spine.
The angle formed by your elbows should be precisely 90 degrees. If your forearms are parallel to the floor while seated, you may need to raise or lower the seat of your chair to achieve a comfortable working posture.
3. Adjust Your Armrests
The perfect chair will have armrests that can be adjusted to bring your shoulders up ever-so-slightly. If you do this, you will not only lessen the pressure exerted on your upper spine and shoulders but also be less prone to slump forward in your chair.
4. Adjust Your Backrest
Make a fist and insert it between the back of your leg and the front of your chair while you have your body positioned such that it is against the backrest of your chair.
If you cannot comfortably make a fist while seated, the backrest of your chair is too far back and has to be moved forward. If the back of the chair you are sitting in cannot be adjusted, you may get low back support by using a cushion or a towel that has been rolled up.
5. Find the Right Position
Close your eyes for a few seconds as you remain seated in the chair, then gently open them again. Do this while maintaining your current position. When you first open your eyes, you should direct your attention to the screen of your computer or the part of the room where you will be doing most of your work.
If this region is not aligned with the eye level at which you usually rest, or if you become aware that you are tilting your head either higher or lower, you will need to make modifications in accordance with the situation.
6. Put Things Where they May Easily be Reached by Hand
You may lessen the amount of stretching you need to do and, as a result, lower the likelihood that you will injure a ligament by having the objects you use most often within arm’s reach. In addition, this eliminates the need for you “break” your present position and, as a result, enables you to keep your posture perfect for long periods throughout the day.
FAQs
Why does sitting on a chair pain my lower back?
First, remember that poor posture is the leading cause of lower back discomfort from sitting. However, sitting for extended periods may lead to degeneration of the shock-absorbing discs between your vertebrae. This causes constant, severe discomfort in the lower back, particularly while sitting.
Conclusion
How to sit in office chair for lower back pain? Most of our sedentary lives are spent either at work or in education. Over time, you may lessen the strain on your back by changing your work environment and behaviors. Remember that sitting for long periods is terrible for you, whether at work or playing video games. To secure thorough care for your back, it is vital to make the appropriate modifications in other aspects of your life.
