How to Reduce Back Pain from Prolonged Sitting

Although it may seem surprising to many people, the simple act of sitting down can lead to back pain. Especially for people who have to work all day in a sitting position in front of a computer, a sore back may be the best to hope for, while a herniated disc may be the worst to expect. But with a few simple adjustments and by keeping a few tips in mind, sitting down all day does not have to lead to a lifetime of pain and discomfort.

It has been found that sitting leads to higher pressures between the discs of the vertebrae compared to standing. There is also more pressure on the tissues of the back such as the ligaments, muscles, cartilage, and bones when seated. As a result of sitting for too long in one flexed posture, the extensor muscles of the back also have greater stress placed on them. All of these mechanical changes can very easily lead to a sore lower back over time, even if one's occupation is just to sit in front of a computer all day.

However, back pain does not have to be included in the job description of many office occupations, as there are a number of ways to reduce the stress on the lower back and connective tissues. The most important idea to keep in mind is that there really is no ideal or perfect sitting position. Although sitting with the back upright, not slouched and not hunched over, is often recommended to people, this is not an ideal posture for longer than about ten minutes.

In fact, no sitting posture should be held for longer than a few minutes at a time, and people should get up and take a break from being seated at least every 50 minutes, if not more often. The best way to mitigate the stress of sitting down for long periods of time is to switch positions frequently to take stress off of certain tissues of the back. As tissues are stressed over time, they can be subject to micro-trauma, and this can lead to serious injury if the damage is never given time to heal.

It should also be kept in mind that there are no real "wrong" positions in which to sit, either. Again, people need to move and switch positions as they feel like it in order to keep the stress on any one tissue of the back to a minimum. It is not the sitting positions themselves that lead to sore backs and herniated discs, but the holding of the positions for long periods of time.

A final good idea is to do some sort of exercise during the course of the workday. This can often be accomplished with vigorous walking during a mid-day break, or using the lunch hour to go to the gym. The important factor is to use some standing positions to allow the tissues of the lower back to redistribute stress and reduce the compressive forces that have built up while the person has been sitting.

For too many people, sitting down at work has caused minor or severe back pain as a result of holding the same postures for too long without any sort of break. While these people may feel that sitting should offer them some relief from their pain, it is more likely that being seated is the direct cause of their soreness. Keeping these few tips in mind, though, can help numerous back pain sufferers find some relief and give their spines a better opportunity to heal and reduce the compressive forces causing their discomfort.