Sitting for long periods of time often leads to chronic back pain and discomfort. The following eight tips will help you figure out how to solve this problem.
Sit in the correct posture
The least you can do is finally take responsibility for the correct position of your back. If your spine is in the shape of a question mark all day long, naturally, pain will make itself known. Self-control is necessary to reduce the load on your back. Try to stand up straight, be sure to relax your shoulders. Your legs should not dangle, but stand on the floor. The main thing is not to slouch or bend forward.
Work at a standing desk
If you have back pain due to constant sitting work, it would be logical to consider all possible alternatives. Standing desks are rare, but you can find one if you want. Your hands and forearms should rest comfortably on the tabletop, without having to strain your shoulders. Ideally, the height should be adjustable. It would be even better if you could turn such a desk into a familiar low one, so you could alternate positions throughout the day.
Find a comfortable chair
A properly selected chair back will provide additional support throughout the day and will help improve your posture. The main criterion for choosing is lumbar support. Do not underestimate the importance of a comfortable chair or armchair, because this is not only a matter of additional comfort, but also long-term health. A suitable, high-quality back will significantly reduce the load on your back.
Take breaks regularly
It seems that there is no person who has never heard of the recommendation to take regular breaks. But how many people follow it? After all, a few minutes are enough to walk a little and stretch. To make short breaks a healthy habit faster, feel free to set reminders on any convenient gadget. You don’t have to worry about the quality of your work; you don’t have to sit and think about your work routine.
Relieve the lower back
When there is no possibility to choose a work chair, a life hack comes to the rescue – unload the lower back with improvised means. Place a pillow or, for example, a towel roll under the lower part of the back. They will serve as additional support for the natural curve of the spine, you will feel much better. Less tension – less pain.
Train your back
Unfortunately, sitting in an office chair all day long doesn’t count as a workout. However, strengthening your muscles doesn’t have to be done only on the machines in the gym. You can do back exercises without even leaving your home: from yoga to bridges, whatever you like. Anaerobic exercises, such as swimming or walking, can also improve your blood circulation and overall well-being.
Do stretching while sitting
No opportunity to stand up even for a short time? No problem, you can easily do a warm-up for your back even while sitting. Basic bends in different directions will definitely have an effect, you will feel the changes immediately, the main thing is to repeat the stretching regularly: once every thirty minutes. Such a physical exercise will reduce stiffness. Do not forget about caution: do not make sudden movements and exercises that cause discomfort.
See a doctor
Remember that it is important not to self-medicate and to contact professionals in time. After all, back pain can not only arise from fatigue, but also be a symptom of a number of diseases. Only a specialist can establish an accurate diagnosis. We do not recommend relying on painkillers – they only temporarily relieve pain and, as a rule, are not able to eliminate its cause.