We’ve all been there, an oh-so-comfy chair that we just have to have a little rest in, and before you know it, it’s a good few hours later and you’ve ended up taking an involuntary nap with less than ideal posture!
Or perhaps you work from a desk, and you’re spending the majority of your time sitting all day? Whatever the reason, sitting in a chair really can cause back pain. While the reasons for this may differ, there are things you can do to ease back pain or even get rid of it completely!
Pick The Right Chair When Working
Okay, we know what you’re thinking: ‘surely the right office chair is the comfiest chair?’
Although the ideal chair certainly shouldn’t be uncomfortable, you really should think twice before dragging that cosy armchair into your home office!
The right chair should fully support your back, meaning it should be adjustable so your feet can rest flat on the floor and you’re not having to strain to see your computer.
According to Spine-Health, the backrest of an ergonomic office chair should be 12 to 19 inches wide. If the backrest is separate from the seat, it should be adjustable in height and angle. It should be able to support the natural curve of the spine.
Take Regular Breaks
While the importance of taking regular standing breaks when sitting for long periods is relatively common knowledge, the majority of people don’t follow the advice.
We all know how easy it can be to get lost in what you’re doing, whether that be bingeing a new TV series, working at your desk, or anything else. However, in order to avoid back pain, it really is important to take regular breaks, even if it’s just for a minute or two. The NHS recommends setting a reminder to get up every 30 minutes.
Consider A Standing Desk
Although many of us have likely heard of a standing desk, they still appear to be a relatively new concept, however, the benefits are huge.
In fact, according to Healthline, several studies have reported up to a 32% improvement in lower back pain after several weeks of using standing desks. Another study published by the CDC found that the use of a sit-stand desk reduced upper back and neck pain by 54% after just 4 weeks.
Change Your Posture
If you’re someone who tends to slouch when they sit, this could be contributing to both upper and lower back pain while sitting.
There are a variety of reasons why your posture may be less than ideal while sitting; perhaps your laptop or TV isn’t at eye level and you’re having to put strain on your neck to look at them. Alternatively, you may be spending a lot of time handwriting notes which is causing you to slouch and therefore experience back pain.
Changing your posture so you’re sitting up straight and comfortably can go a long way in easing and preventing future back pain.
Speak To A Professional
If you feel like you’ve tried everything and you’re still experiencing back pain when sitting down, it’s time to speak with a professional. A trained chiropractor can help ease stress and tension in your joints and muscles, freeing up your movement and reducing pain.
Contact our team of experts today to find out more about how we can help reduce your back pain.