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Reducing Back Pain
Back pain is one of the most common injuries in America. The most likely causes are poor posture, body mechanics, muscle development, and/or flexibility. Fortunately, there are several ways to decrease the risk of, and eliminate the causes of, back pain.
Improve Your Sitting Posture
Sitting for prolonged periods of time is a very common cause of back pain. When you can, try to get up from your chair as much as possible. For example, when talking on the phone at home or at work, make an effort to get out of your chair and stand during your conversation. Sitting can put as much as three times the pressure on the discs of your spine. If you must sit for an extended period, make an effort to use good posture by sitting up straight and maintain a slight arch in your low back. This helps to "unload" the discs.
Support Your Lower Back
You might want to use a support for your lower back when sitting. Use a rolled towel, small pillow, or a specially designed seat support (which can be found at most medical supply stores) behind the small of your back. You should remove this lower back support every 20-30 minutes for at least five minutes to give your lower back a change of position. Your head should be positioned so that your chin is parallel with the floor, in a relaxed, comfortable position.
Sit with Care at Your Computer
When at your computer, the chair should be close to your desk. Make sure your chair can adjust the height, backrest, and seat. When you lean forward, bend at the hips instead of rounding your lower back, as this will allow you to keep your back straight and in good alignment. Use a chair that swivels to enable you to work without twisting your back. Make sure all desk supplies are close to you to minimize unnecessary twisting and turning. Next: Lift Carefully, Lift Smart >
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