Do you ever get back pain after sitting for an extended period? If so, you’re not alone. In this blog post, we will discuss some of the causes of back pain when sitting and what you can do to alleviate it. We’ll also cover some simple stretches for thrown out back that you can do at home to help keep your back healthy and pain-free!
You’re Not Alone
According to a 2013 Mayo Clinic study, backache is the third most common reason for healthcare visits in the United States. According to American Family Physicians, only 25 to 30 percent of patients seek therapy for their back discomfort. So if you are experiencing back pain, you are not alone. Many people with back pain do not know what is causing their pain. They also do not realize that sitting for long periods could worsen their condition.
The Causes
Postural tension is one of the most common causes of lower back discomfort. This is when you get hurt from sleeping in the wrong position, bending for a long time, lifting something heavy, or standing or lying down in a poor position.
According to Cornell University Department of Ergonomics, you put up to 90% more pressure on your back when you sit versus standing. Most Americans sit in ways that cause tension and imbalance in their back and neck. This happens when people sit at work, in the car, or at home.
Sitting for a long time can cause several problems. The hip flexors get shortened, making the glutes weak and the hamstrings overworked. This leads to anterior pelvic tilt, an excessive tilt of the pelvis. Anterior pelvic tilt can cause the abs to become weak, making the pelvis tilt even more. This makes the person look like they have a bigger stomach than they actually do.
APT can cause pain in your lower back at might make your lower back hurt. Inadequate movement mechanics and reciprocal inhibition (when walking, sports, and a variety of other activities) (when one muscle on one side of a joint relaxes because the opposing muscle is engaged).
Common Posture Mistakes That Lead to Back Problems
Many of us make common mistakes that stress our bodies and cause back pain. These mistakes are often subconscious, and they can be hard to notice over time. Here are some of the most common causes of back pain and what you can do to correct them:
1. If you are looking down at your screen, phone, or desk, and your head tips forward, you are putting a lot of strain on the muscles in your neck and upper back. This can cause problems if you keep this position for a long time.
2. Your shoulders are rolled forward, and this can cause lower back pain. Sometimes people have this pain because their chair doesn’t have good lumbar support or is too soft. Sometimes people have distress. Because one group of muscles in their body is stronger than another set of muscles (usually in men who work out their chest more than their back). And finally, sometimes people’s posture worsens over time, and they don’t even realize it.
If you are wondering if you are balanced, stand with your feet shoulder-width apart. Inadequate movement mechanics and reciprocal inhibition (when walking, playing sports, and doing other things). (when one muscle on one side of a joint relaxes because the opposing muscle is engaged). You are balanced if your thumb points forward. You probably have an imbalance if your palms are pointed behind you.
3. When you lean forward from your lower back, you put more pressure on the vertebrae in your lower spine. This can cause your disks to compress.
4. When lifting something, you want to keep your elbows close to your body. The closer your elbows are to your body, the less strain you put on your shoulders and upper back. This is especially important when lifting something heavy. Try to keep your arms close to your body when typing or writing instead of reaching out.
5. If you talk on the phone while you do other things, like using the computer or cooking, it’s okay for a little while. But if you do it for more than a few seconds, it will cause tension on one side of your neck and upper back.
6. If you sit down for too long, you might get health problems. Dr. Joan Vernikos, who used to work for NASA, says that our bodies aren’t meant to sit down all day. Our muscles don’t get as much oxygen and nutrients from our blood when we sit down.
It is important to move around every 30 minutes. A good way to do this is to drink lots of water. This will help you stay hydrated and make you get up and move around. You can find a guide on sitting and standing properly at work here: Proper Workplace Ergonomics Guide. This guide explains all the key factors in sitting and standing ergonomics.
Getting Rid of Back Pain
The National Institute for Fitness and Sport has a program that can help you get rid of low back pain caused by APT. This program includes:
- Lengthen the short hip flexors with stretches.
- Retrain the glutes and hamstrings to fire more efficiently.
- Strengthen the abs to help pull the pelvis into place.
Finding an exercise that strengthens your core teaches you to use those muscles properly can be really helpful. For many people, to get rid of their low back. Some of these exercises are called corrective exercises, and one that has become popular recently is crawling. Crawling can benefit anyone, and Breaking Muscle explains how to do it.
There are many different ways to solve the lower back pain problem. Besides using an adjustable bed for your lower back pain, you can perform various activities to prevent it. You need to find a way that is safe for you and works. Here are some of our top suggestions:
Try a New Activity
Yoga
Yoga can be an effective way to prevent and treat back pain caused by sitting. Keep in mind that some poses might cause pain in some areas, so be careful when doing new posts. Yoga is a low-risk activity. Many studios will offer free first classes or a very low promotional price to get started. If you’re suffering from back or neck pain, then there’s no excuse for not trying yoga.
Pilates
Pilates has been proved to benefit individuals suffering from back and neck discomfort. This is especially true for exercises that are specific to Pilates. While many other forms of physical activity might make the pain worse, Pilates can be a good choice for those currently suffering or those who want to avoid any pain. Pilates can also help people lose weight, which may be difficult for people with back pain. In the last 15 years, Pilates has become very popular. You should have no problem finding a local business that can help you get started.
Tai Chi
Tai Chi is a martial art that is known for its health benefits. People do Tai Chi to get into shape, have more energy, and reduce pain. Beginner Tai Chi lessons are likely to be available in your region if you want to give them a try.
Get Help from a Professional:
Massage
Massages are a great way to relieve pain. They can be expensive, but they can be affordable if you get a massage every month. There are many types of massages. You can ask about getting a massage that targets the areas you have pain. You can also buy a high-quality massage gun for a few hundred dollars.
Go to a Chiropractor
Chiropractors can help relieve your pain. They know how to manipulate your muscles and bones and find the cause of your pain. They also have procedures to help relieve the pain. Chiropractors can also advise you on managing your pain every day and what other activities might help you feel better.
Physical Therapy
Physical therapists can often help treat patients who have suffered trauma or had surgery. They can also help people recover from back pain. This type of therapy can effectively treat back and neck pain caused by sitting down for long periods.
Products that may Help:
Get a Standing Desk
Sitting down all day can cause back pain. Standing, even for a little while, can help prevent this. If you have a desk that you can stand at, you will burn more calories and be healthier overall. Our writer Ryan put together a guide on buying a standing desk. The top recommended desk is the Jarvis, available on Amazon.
Get an Ergonomic Chair
Many of us spend a lot of time sitting down. Even if we have a standing desk, it’s still important to have a good chair to make sitting less painful. Ergonomic chairs provide lower back or lumbar support, which is very important.
Use an Inversion Table
The only way to decompress your spine completely is to invert at a 60-degree angle. Some research suggests that using an inversion table can help get rid of back pain. People have also reported many other benefits from using inversion tables.
Get a Foam Roller
Foam rollers are a great, cheap option for targeted massage and tissue release. We love them because they come in many shapes, sizes, and difficulty levels that will fit just about any budget. However, there is an initial learning curve to overcome when using them.
Consider a Massage Chair
Massage chairs are always available when you need one. You don’t have to go anywhere, and you don’t need an appointment. The only downside is that the massage chair can’t customize the message for your specific needs.
Install a Keyboard Tray
A keyboard tray is an ergonomic accessory that helps adjust your keyboard height and angle. This can help you have good posture and can help reduce pain when sitting or standing.
Get Monitor Arms
Monitor’s arms help you place your monitors in the right spot. People use them to make their computer area look nicer or help with back pain. You can move the monitors closer and tilt them to the best angle for you, which can stop you from leaning forward or looking down at your screen.
You can check out this link to learn more about back pain.
Frequently Asked Questions About Back Hurts When Sitting
Why Is My Back Pain Worse When Sitting?
Sitting for a long time can pressure your discs and worsen your low back pain. This is because the discs get squished. But you can walk and stretch to make the pain go away quickly. If you have to sit again, try to take a break and walk around every while.
Why Does My Back Hurt When Standing?
When you stand for a long time, your pelvis is often pushed backward, making the curve in your lower back bigger. This puts more pressure on the soft tissues around your spine. The muscles in your lower back may tense or even spasm due to this. You can feel pain in the joints and nerves near your spine when this happens.
How Do You Know if Back Pain Is Muscle or Disc?
Your mid-back pain might be caused by a disc, but it is more likely that the pain is from muscle strain or another issue. The pain worsens when you bend or straighten up from a bent position. This movement can increase pressure on the herniated disc and the surrounding nerves, causing your symptoms to worsen.
How Can I Fix Upper Back Pain From Sitting?
Many types of over-the-counter medication can help reduce pain and swelling. You can use ice to cool the area down, which will help improve mobility and ease stiffness. Alternatively, you can use heat to increase blood flow and relax the muscles.
How Can I Tell if My Back Pain Is Muscular or Skeletal?
Typically, pain from your spine will look different than pain from muscles. You might have a burning or electric type of pain, or the pain might be constant. If you have spinal-issue pain, you might also have pain that goes down your leg or into your glutes.
What Causes Lower Back Pain Just Above the Buttocks?
Sciatica is pain caused by a problem with the sciatic nerve. This is a large nerve that goes from the lower back down the back of each leg. When something hurts or puts pressure on the sciatic nerve, it can cause pain in the lower back that spreads to the hip, buttocks, and leg.
What Is the Most Common Cause of Back Pain?
Back’s strains and sprains are the most common causes of back pain. Lifting something too heavy or not lifting it might harm muscles, tendons, or ligaments. Some people strain their back when they sneeze, cough, twist, or bend over.
Can Walking Help Back Pain?
Walking is one of the best things to help with chronic lower back pain. Walking for 10-15 minutes twice a day can help lessen the pain. If you prefer a more vigorous type of exercise, you can still do that; just make sure to walk for at least 10-15 minutes.
What Causes Back Pain in Females?
In women, upper back pain is often caused by poor posture, such as slouching or pushing the head forward while sitting or standing, which can misalign the spine. Muscle overuse or strain is usually due to repetitive motions or incorrectly lifting items or children. Injury to discs, muscles, and/or ligaments.