How To Sit With Lower Back Pain
Bending over, getting out of bed, walking, running, and standing up straight are all activities that require your lower back. Unfortunately, pain in this region can make it difficult to carry out your daily activities seamlessly. However, lower back pain may resolve within a few days to weeks. Following the tips for sitting with lower back pain discussed in this article can make you more comfortable and relieve your pain.
Kindly read along!
What Are The Causes Of Lower Back Pain?
Lower back pain does not result from a single event. It may be a combination of factors that strain your spine. The common causes of lower back pain include the following;
- Poor Posture
- Straind and sprains
- Arthritis
- Spinal stenosis
- Ankylosing spondylitis
- Osteoporosis
- Herniated Disc
- Sciatica
How To Sit With Lower Back Pain
Even though you have lower back pain, learning to sit with it can improve your comfort and prevent further pain. Here are some tips for sitting with lower back pain;
Maintain Your Natural Spine Curvature
Maintaining your spine’s natural curvature can help you reduce back pain. Keeping your back straight when you sit maintains the natural curve and stabilizes your spine. This reduces stress in your lumbar region (lower back), making sitting more comfortable.
Keep Your Hips And Knees At 90 Degrees
Keeping your knees and hips at a 90-degree angle can make your lower back more comfortable when you sit. This position also distributes your weight evenly and reduces strain. Doing this whenever you sit is best, especially for prolonged periods.
Use An Ergonomic Chair
Ergonomic chairs provide lumber support and maintain the natural curvature of your spine. This prevents your spine from flattening during prolonged sitting. You can also use a cushion or rolled-up towel to support your back when sitting to relieve discomfort.
If sitting on a couch, ensure your back is straight and not hunched over. You can also place a rolled-up towel or small pillow behind your back.
Use A Footrest
Proper foot positioning can reduce pressure on your lower back and relieve pain. When sitting, place both your feet flat on the floor. If your feet cannot reach the floor due to the positioning of your chair, use a footrest.
Maintain Proper Posture
Adjust your chair so your feet can rest flat on the floor when sitting. Your thighs should also remain parallel to the floor, with your back straight. If you are sitting up from a lying down position, roll unto your side and use your arms to push yourself up slowly.
Take Breaks
You can improve back pain by taking breaks in between sitting. You can stand, stretch, and move during your breaks to improve mobility in your back, prevent stiffness, and enhance blood circulation.
However, it is important to note that not standing properly can also cause back pain. The best posture when standing is to stand up straight while keeping your shoulders back and your chest lifted. You should also put most of your weight on the balls of your feet instead of your heels.
When Should You Visit Your Doctor For Lower Back Pain?
The tips discussed above may not cure back pain, but they can help improve your symptoms. You should get physical therapy for lower back pain in Towne Lake if you still feel pain even after trying the tips. Your lower back pain may result from an underlying medical condition that can lead to deformity if untreated.
You should visit your physical therapist for back pain diagnosis and treatment if you experience any of the following;
- Persistent back pain for more than two weeks
- Severe back pain, especially when sleeping or lying down
- Inability to carry out daily tasks
- Radiating pain in your leg
- Weakness and numbness of your legs
- Fever
How Can Physical Therapy Help With Lower Back Pain?
Physical therapy Town Lake is a drug-free treatment for addressing lower back pain to relieve pain and help you regain your mobility and flexibility. When you visit your therapist for back pain treatment, they will first examine the severity of the pain and your medical history. This helps them create a tailored treatment plan for you.
The care plan may be split into phases depending on your condition. Your physical therapist will work with you across each phase of the care plan to help you achieve your treatment goals. They will also create an at-home exercise program to improve your strength and prevent a recurrence. You will also learn about the proper posture and ergonomics to relieve and prevent lower back pain.
What Physical Therapy Techniques Are Used To Treat Lower Back Pain?
During treatment for lower back pain, your physical therapist will create a care plan that may include one or more of the following treatment techniques:
Therapeutic Exercises
Physical therapy exercises can help improve your range of motion and strength. These exercises may include strengthening, stretching, and range of motion exercises. Following your exercise program and carrying out each activity as your therapist shows you is best.
Exercising in the proper posture relieves pressure on your lower back and prevents injury.
Manual Therapy
Manual therapy is a hands-on treatment for back pain. It can help promote blood circulation, ease muscle tension, and relieve pain. This treatment includes techniques such as joint mobilization, massage therapy, and soft tissue manipulation. Your physical therapist will use the technique that most suits your condition.
Modalities
Physical therapy modalities generally involve treating your soft tissues to relieve pain. For instance, your therapist may use laser therapy or electrical stimulation to administer heat to improve blood circulation and activate your body's natural healing response.
Conclusion
Although lower back pain can be quite uncomfortable, sitting in the proper posture, using an ergonomic chair, and taking breaks can help relieve strain on your lower back. This can help maintain your spine’s natural curvature and prevent pain.
However, if your lower back pain persists, your physical therapist at FYZICAL Therapy & Balance Centers - Towne Lake can help by creating a tailored care plan. They will also monitor your progress and adjust the plan if necessary.