Tips for Easing Lower Back Pain from Sitting

As a large portion of the population has been working from home for almost a year, many have experienced lower back pain from sitting too much. People in office jobs often suffer from back pain from being at work in a chair, but the WFH life has accentuated the issue due to workers not having a proper ergonomic office space set-up. Many are spending their days at their dining room table, on their couch, or on their beds, and sometimes all of the above based on where it may be quietest in their home at any given moment.

Related Read: How to Prevent and Treat Wrist Pain and Strain at the Office

What is the Best Treatment for Lower Back Pain?

Nearly 80% of adults will experience low back pain at some point in their lifetime. If your lower back hurts when sitting and getting up, you may be able to ease the pain by trying out some of the following tips before you decide to trade in your non-ergonomic office chair for a new one.

Adjusting your Posture to Decrease Back Pain

First of all, keep moving! Exercising and stretching at regular intervals throughout the day can make a huge difference in your neck and lower back. Even just getting up and walking around once an hour for a few minutes can help ease the pain in your lower back. Setting an alarm on your phone can help you remember when it's time to get up. Most smart watches also have a setting to let you know when you have been sitting for too long.

Next, sit up as straight as possible. Sitting erect can keep your bones and joints aligned, and takes the pressure off of specific areas such as slouching does to your lower back. Also, make sure you're sitting all the way back in your chair to take full advantage of the lumbar support your office chair offers. Your feet should also be flat on the floor or on a foot rest.

Adjusting your Workspace to Decrease Back Pain

When you experience lower back pain from sitting, try to adjust your workspace by beginning with your computer screen. The screen should be at eye level so you're not having to strain your neck to look up or down at it. If you're working off of a laptop, try raising it on books or anything else flat so you can bring it up closer to your eye level. When making phone calls, ensure you have headphones, a headset, or that you're putting the call on speakerphone to avoid having to multitask and cradle the phone on your shoulder, which can strain your neck and upper back muscles. Finally, consider creating an ergonomic workspace with an ergonomic office chair. It's best to set yourself up with a workspace that is going to be comfortable day in and day out.

What Can a Chiropractor Do For Lower Back Pain?

For many, back pain is going to be an issue even though you create an ergonomic workspace and follow all posture tips. Although chiropractic treatment for lower back pain is highly individualized, it can often involve spinal manipulation, which is called a chiropractic adjustment, or spinal mobilization, a more gentle chiropractic technique involving lower velocity stretching of the muscles and joints. In many cases, chiropractic care has proven in helping to ease lower back pain.

In the Mississauga area and feel that chiropractic adjustments could be right for you? Schedule an appointment with Dr. Lanoue to discuss your personalized treatment plan today.