People who work long hours. They usually experience back pain when sitting. Sometimes their position is not wrong at all, but their workplace chair is difficult.
Symptoms of low back pain when sitting, especially in the lower back
We have all experienced back pain, which is more severe in the elderly and usually gets worse after 20. The pain a person feels in the lower back is different from the pain in other lower back parts. In short, the pain affects only certain parts of the lower back, which usually extend to the lower buttocks. The severity of this pain can be mild to severe. Sometimes it makes it difficult for a person to walk and do things. Low back pain that occurs when sitting usually has the following symptoms:
Severe pain accompanied by a month of burning sensation in the lower back.
Pain that creates a feeling of tightness and moves down
The pain that makes it impossible for you to stand up straight
Pain that restricts body movements
Pain makes it impossible to move backward; such pain usually makes it difficult to move and sometimes becomes acute and chronic and leaves no particular symptoms; you have to be careful and recognize the type of pain.
It usually gets worse with exercise or weightlifting, but it gets better with rest in most cases.
Sometimes this pain lasts for more than three months and turns into chronic pain, and the person must see a doctor.
How to sit while driving?
When driving, be sure to place exceptional towel support behind your waist.
Place the knees at a right angle and hold them above the pelvis.
Try to bring the seat closer to the steering wheel.
On the other hand, have enough space to bend the knee and use the pedal.
How to sit with back pain?
Experts usually suggest that you try to keep your spine bent in a natural position and do the following exercises to feel better after 10 to 20 days:
Limit sitting time as much as you can, and do not limit it to more than 10 to 15 minutes. This means that after this time, get up, rest a bit and sit down again.
Make a backrest or seat when sitting on a chair. Try to use cushions on your back and neck so that your back is not empty.
Adjust the angle of the knee and pelvis.
Use footrests if necessary.
Place both feet flat on the floor and never place one foot on the other.
Solutions to improve back pain from sitting
Here are some simple steps you can take to reduce the pain in your lower back while sitting in this moisturizing area.
Pull the hamstring muscles.
Stretching the hamstring muscles reduces any tension and pressure on the back of the leg. These sections hold some of the forces that are specific to the back.
For this exercise, lie on the floor with your left knee bent and your right knee held high.
Wrap a thick towel or cloth and hold the end of it and try to pull your foot up through it.
Then gently lower your foot using the cloth.
Straighten your knee.
You now feel a slight stretch in the back of your foot. Hold for 15 to 30 seconds.
Repeat for the same leg and move to the other portion.
Stretch twice for each leg.
Hamstring muscle stretch
To do this, bend your knees and lie on the floor and place the soles of your feet on the floor.
Put your hands behind your head or cross your chest.
When performing the tail operation, tighten your abdomen and gently lift your shoulders off the ground.
Exhale as soon as you lift your shoulders off the floor.
Then lift your shoulders using the strength of your abdominal muscles.
Rest using the wall
Stand back against the wall. There should be a distance of 20 cm between you and the wall.
Slowly bend towards the wall so that your waist sticks to it.
Then carefully lower yourself and bend your knees as far as you can, keeping your back straight against the wall.
Stay in this position for ten seconds and slowly go back and straighten your knees and repeat this 8 to 12 times.
How can back pain be treated at home?
- Place an ice cube in the desired area.
- Experts recommend doing this for 24 to 48 hours for injury.
- Colds reduce pain and relax muscles.
- Treat low back pain with ice.
- Do regular daily tasks but do not overdo them.
- Not moving and resting too much does not improve back pain, but you should be careful not to be too active.
- Lie on the mattress with balanced softness and firmness.
- If you have an old mattress, be sure to replace it.
- Do not wear high heels because it causes back pain.
- Replace your old chairs and use ergonomic chairs.
- Suitable chair for people with low back pain
- The chair should be 20 inches off the ground.
- The chair should be wide enough for your body to fit easily.
- The chair’s height should usually be between 43 and 53 cm so that you can easily lean on your back.
- Ergonomic standards must be met on the chair, and you can move while sitting on it.
- The width of the chair should be 30 to 48 cm.
- The height of the chair should change easily so that you can adjust your size with it.