For executive mums, balancing a busy work life with taking care of kids can often lead to physical strain, especially in the lower back. It’s no surprise that long hours of sitting, either at a desk or while commuting, can aggravate back pain. The big question many face is whether it’s better to sit or lay down when lower back pain strikes. In this blog lets discuss which position may provide the best relief based on the root cause of your pain.
Sitting down is often meant to be relaxing, but for many who experience lower back pain, sitting can actually make it worse. Common conditions such as herniated discs or sciatica due to herniated disc can increase pressure on the spinal discs when sitting, more so than when standing or lying down. Lying flat, especially with a pillow under the knees, helps alleviate this pressure and often provides relief. This position allows your spine to decompress and reduces the strain on the bulging discs.
On the other hand, there are some conditions, like spinal stenosis, where sitting may actually feel more comfortable than standing. In cases of spinal stenosis, sitting causes the lower back to naturally bend forward, opening up the space between the vertebrae, which can relieve pressure on the nerves. This is also why many people with spinal stenosis feel better when leaning forward on a shopping cart or using a walker.
Ultimately, whether sitting or lying down is better depends on the specific cause of your back pain. If sitting worsens your pain, take breaks to stretch and lie down when needed, and remember to maintain good posture while seated. Watch this video to know if you have a good Sitting Posture.
On the other hand, lying down can offer relief by reducing pressure on the spine, particularly when lying on your back with a pillow under your knees or on your side with a pillow between your legs. However, lying down for extended periods can cause muscles to stiffen, which may aggravate the pain.
A good balance is to listen to your body and use postures that provide the most relief, but avoid prolonged inactivity, as it can delay recovery. Engaging in gentle movement, such as walking or stretching, is equally essential to promote circulation, relieve stiffness, and support healing. It’s crucial to listen to your body and try different positions to see what feels best. In general, alternating between sitting, lying down and gentle movement throughout the day can help prevent stiffness and alleviate discomfort. Make sure to take breaks and stand every 30-45 minutes to avoid stiffness and further strain on the spine.
HERE is a free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home.
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