(913) 345-9247 info@overlandchiro.com

Is Your Lower Back Pain Made Worse by Sitting?

For people with low back and leg pain, sitting can be annoying at the least and excruciatingly painful at its worst. This is especially true if you are suffering with a disc herniation or disc protrusion. If this sound like you, keep reading. I will share with you 3 things you need to know to reduce pressure in your spine while sitting.

You Will Learn:

  • The wrong way to sit
  • The right way to sit
  • How often you should get out of your chair and move

Why Does Sitting Hurt In The First Place?

We know from the research done by the renown Dr. Nachemson, disc pressures significantly increase when we sit as compared to standing.  Lets say standing is equivalent to 100 lbs of disc pressure on a lumbar disc. Nachemson showed the relative pressures when sitting can go up to 275 lbs.

That is almost 3X more pressure on your discs when standing vs sitting! When you have a disc problem in your low back, it is no wonder why it hurts to sit.

The Wrong Way To Sit – Why Do We Do It?

Most people aim for the center of the seat when they sit down. This forces us to slouch so our back can touch the backrest. In a slouched position, we lose the natural curve in our back. This increases disc pressure as we just discussed. Over time, this can contribute to the development of disc herniations.

It takes a great deal of muscle contraction to sit up straight. We simply cannot sustain it. The muscles fatigue very quickly and become painful. Even if we could sustain that position, the disc pressures are still very elevated due to loss of the low back curve. We lose this curve because our knees are typically at the same level of our hips or even higher.

The Right Way To Sit – Reduce Back Pressure And Get Relief

The best way to significantly reduce pressure on your spine is to sit at the front edge of your chair and position your knees lower than your hips. This helps us in several ways.

  • When your knees are lower that your hips, it restores the curve in your low back. This decreases disc pressure that can cause pain.
  • It reduces muscle strain and allows you to sit straight in a much-improved posture.
  • Sitting at the edge of the chair reduces pressure on the back of your thighs.
  • This better posture also reduces strain in your neck and shoulders.

An alternate, but less effective, way to sit is to be sure your bottom is all the way back in seat. Then as your back tries to slouch, it will hit the backrest much sooner. If your knees are still elevated, the disc pressures will continue to be higher, but to a lesser degree. If your legs are short, you will have to place a pillow behind your back. Foam wedges that are thicker in the back are available to sit on. These can help lower your knees while still sitting back in your chair.

How Often Should I Get Up and Move

For most people, time passes quickly when working on a computer, tablet or just looking at information on our smart phones. Before you know it, a couple of hours have passed, and we have not moved.  Sound familiar?

People who are in an acute flare-up will need to move/change positions more frequently (sometimes as often as every 20-30 minutes). As a general rule, I recommend people get up from sitting every 45-60 minutes. This allows our disc pressures to lower and fluids to move. Sitting for long periods tends to allow swelling of other tissues to set in.

Struggling to remember to move?

If you just can’t seem to remember to move, here is a suggestion. Set a recurring alert on your computer or phone to notify you at different times of the day. That quick alert will help you form better habits over time.

Recap – Take back some control over your life.

If you have lower back pain from sitting or sciatic nerve pain is killing you, remember the following tips:

  • Sit at the front edge of your chair with your feet lower than your hips, at least part of your day
  • When sitting back in your chair, make sure you are sitting all the way to the back so the backrest can give you better support. (Use a pillow when necessary)
  • Get up and move at least once an hour

Overland Chiropractic Blogs

Rotating around hips

Rotating around hips

How to rotate around your hips while keeping your back straight The MAIN reasons people need to know how to rotate around their hips: Protect the low back by minimizing disc pressures Improve the effectiveness of certain exercises TWO Tips for keeping your back...

Large disc herniation

Large disc herniation

Does Giant Disc Herniation and Severe Pain Require Surgery? If you have leg pain resulting from a large disc herniation, there is good news. Conservative, non-surgical care will likely still help you.   Over the years, I have frequently had people tell me that they or...

Pelvic Tilt Exercise

Pelvic Tilt Exercise

Pelvic Tilt – The First KEY in Home Care of Back and Leg Pain How many times have you heard someone say, “Hold your core tight”?  This terminology is thrown around all the time as if everyone knows how to do it. I consistently find that patients do not understand how...

Is Your Lower Back Pain Made Worse by Sitting?

Is Your Lower Back Pain Made Worse by Sitting?

For people with low back and leg pain, sitting can be annoying at the least and excruciatingly painful at its worst. This is especially true if you are suffering with a disc herniation or disc protrusion. If this sound like you, keep reading. I will share with you 3...

Cox 8 Table

Cox 8 Table

The Cox 8 table has arrived!  It took 6 weeks to build. Over the weekend the table was configured and is ready to be used today. This will allow us to add another level of care, particularly for patients suffering with neck and arm pain. The computerized system allows...

Phone

+913-345-9247

Location

11791 W 112th Street #101
Overland Park, KS 66210

Email

info@overlandchiro.com

Office Hours

M-W: 8am – 6pm Th: 1pm – 6pm F: 8am – 12pm S-S: 9Closed