In this blog, we are going to discuss some tips on how to stop your back from hurting when you are sitting. This is a two part blog. If you haven't read part 1 of this blog, you can read it here.
A commonly overlooked yet easy way to prevent back pain is to keep your feet firmly planted on the floor when sitting. This prevents the stresses from building up the chain into the knees, hips, pelvis and lumbar spine. If your office chair is too high this can be achieved by putting a foot stool under your feet, so they can rest on the stool. A bonus tip here is to keep the tripod of your foot on the floor in sitting to make sure that your body weight is evenly distributed on the feet. Tripod of the feet are ball of the big toe and ball of the little toe and the heel.
Watch this video to learn "How Can You Improve Your Posture When Sitting?"
You can also wear a lumbar belt to support your lumbar spine if you face constant back pain while sitting or you know that you have an upcoming travel or meeting with long sitting which can potentially aggravate your back pain. When you have back pain the muscles in that area go into spasm and are not able to support the back well, leading to more pain and more spasm. A lumbar belt acts as a support to the muscles and provide it a much needed scaffolding effect, thus breaking the pain and spasm cycle.
A hot pack can also be used when you have a muscle spasm, that usually manifests as stiffness in the back. This could be when you wake up or in the middle of the day at work. A cold pack can be used to ease the inflammation in the back that manifests as tired, achy or sore feeling in the back.
HERE is a guide to help you How can you avoid back pain when working from home. It is also applicable whenever you are sitting, whether at work in the office or watching television in the house.
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