Avoiding Back Pain When Sitting

 

Back pain is an unfortunate back pain of spending too much time sitting. This is why we spend so much time looking for the right chair and making sure that we are using it properly. Just spending a lot is not enough to ensure that you are putting yourself in the right position- you need to take certain measures in order to make sure that you are taking care of your back.

This should go without saying by now, but you need to have a quality chair. Don't worry about how much it costs, just make sure that is has the adjustments you need and offers the right support in the right areas. Look at our proper seating checklist if you need some ideas on what to look for.

Once you have the right chair and it's set up properly then you can start taking the measures to avoid pain. The most common problem areas that result from improper sitting area the neck, shoulders, and lower back. So what should you do?

The first thing to do is to configure your workspace correctly- place your computer monitor and keyboard directly in front of you. Avoid spending a lot of time twisted, or arching your neck when you are working.

Keep your feet flat on the floor. It's always nice to cross your legs or stretch them out for a bit, but your are much better off with your feet flat. You should think about supporting your feet with a footrest if you can't seem to get comfortable enough with them flat and the seat at the right height.

Take breaks! Don't sit down for prolonged periods of time. Be sure to get up and walk around every 20-30 minutes. When you just stand up, or you go get a cup of coffee or a water, you have to get up now and then. Stretching out can help as well, but it's not replacement for standing.

Also, lean back when you can. This limits the pressure on your lower back and helps the backrest support some of your weight. Pushing yourself back 100-110 degrees and staying there for some time can do wonders.

Finally, be mindful of your posture. Keep your behind towards the rear of the seat and keep your shoulders against the top of the backrest. This position will allow the chair to do the work and for your back to stay at a healthy and natural angle. It will also prevent slouching and twisting.