Low back pain related to sitting posture

Bad sitting posture may not cause you immediate pain, but down the road it will. This is especially true if you have a desk/computer job where you sit most of the day. Slouched sitting posture, done all day, every day, will cause progressive changes in your spine, making it less stable and more prone to injury in the future.

So here are a few tips for improving your sitting posture.

1. Adjust the height of your chair so that you are sitting upright.
2. Stand up for at least 1-2 minutes every hour that you are sitting.
3. Use a rolled up towel or small pillow behind your low back for lumbar support.
4. Make sure that there is a small arch in your low back most of the time when sitting.
5. If the chair you use most of the time forces you to have bad posture, find a different one that gives you better back support.
6. Good posture starts in the low back, not the shoulders. Once your low back is upright, the upper back, shoulders and neck will be more upright also.
7. If possible, do some work in the standing position.
8. Walk around during your lunch break or other breaks. Walk more when you are not working.

Do you have any other suggestions that have helped you to prevent back pain at work?

Published by lizbnavarr@gmail.com

I am a Physical Therapist and Ergonomics Consultant, based out of Columbia, SC. My passion is to write about and speak about pain/injury prevention. I started Pain Talks as a consulting business in 2018.

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