Spine related problems are very common, affecting up to 80% of the population at some point during their life. Pain can arise from many varying causes including ageing, trauma, nerve damage and even standing or sitting for too long. This often causes large discomfort, and the pain can sometimes make it harder to go about a typical day.
Here are some tips to reduce spine pain when sitting
If your back pain is severe and consistent, further action may be required. If you ignore it, the pain could worsen. A physiotherapist could massage tight areas to relieve tension and ease the pain as well as provide exercises and advice to loosen up stiff muscles.
- Improve your posture – Long term poor posture is a big contributor to ongoing backpain as it can cause the natural curve of the spine to become deformed. To improve posture, ensure to sit upright with your back resting against the back of the chair and keep your feet flat on the floor, without slouching. Avoid looking down too much as this causes strain to your neck. Instead you should try to keep your neck in a neutral and relaxed position while sitting. Elbows should be bent at a 90-degree angle with wrists straight out in front to avoid excess stress on the back.
- Desk layout – Keeping your computer screen directly in front of you, at eye level helps to improve posture and relieve back and neck pain. Position your keyboard with the aim of keeping your wrists in a neutral position. If you do suffer from lower back pain, using a lumbar support pillow may help maintain the natural spinal curve. Investing in a standing desk also helps to encourage correct posture and improve back pain.
- Stretching – Stretching and moving around even for a couple of minutes every 30-60 minutes when sitting for a long period of time will reduce tension and improve blood flow to the spinal area. A physiotherapist can advise you on what stretches will best help you.
- Heat and Ice – a combination of heat and ice to painful areas will soothe pain whilst sitting. A physiotherapist will be able to advise on what and how often this should be applied.
A couple of videos to help you and your back pain:
1st exercise – range of motion exercise for your lumbar spine. Lie on your back with your knees bent. Very slowly lower your knees from side to side. Repeat 10 times.
2nd exercise – range of motion exercise for your lumbar spine. Lie on your back with your knees bent. Slowly lift one leg at a time in a bent position and pull each leg towards your chest. Repeat 10 times.
*** Please note these exercises are suggestions to help low back pain. We would not recommend you carry them out without a physiotherapy assessment.***
If you feel that physiotherapy can help you overcome and manage your neck or back pain, please contact Home Physio Group on 0330 335 1016 to talk to our team, or alternatively, please use the contact form on the website and we will reach out to you.