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Time to Adjust Your Sitting Position to Relieve Back Pain
Time to Adjust Your Sitting Position to Relieve Back Pain

Back pain is common for all of us. Sitting in a bad posture, in the same posture for a long time, sedentary lifestyle and weight gain are the primary reasons of low back pain if we keep aside the injuries. Lower back pain is often caused by our daily course of life. Sitting in front of a computer for a long time, heavy lifting in wrong manner can cause muscle tension and tightness in muscles leading to back pain. Correcting your sitting posture can give relief from back pain. Here we will explore the orthopedic doctor recommended ways for back pain.

Ways to Improve Sitting Posture


Imagine a straight line passing from ceiling to floor through your body. Now think that a strong cord is attached to the top part of the head and that is pulling you upward. Now hold the pelvis level and do not make the back to sway and do not stand on tiptoe. Now try to stretch the head to the ceiling and try to increase space between your rib cage and the pelvis.

Shoulder Blade Squeeze

Sit on a chair straight and rest your hands on your thigh. Now keep the shoulders down to your chin level. Now draw the shoulders back and try to squeeze the blades. Hold and count five and release.

Upper Part Of The Body Stretch

Try to stand and face a corner and raise your arms. Now keep the hands flat against a wall and the elbows at the height of the shoulder. Now keep one foot ahead. Bend and keep the knee forward and exhale while leaning the body to the corner. Keep the back straight and up your head and chest. Your chest will feel a nice stretch. Hold for 200 seconds and relax.

Sitting Posture in Office

Elbow position

Put less pressure on the arms and the shoulders and keep the elbow in a 90 degree angle. Keep the elbows rested on the chair in a manner that it does not push the arms above shoulder level.

Thigh check

When you are sitting on a chair keep the thighs parallel with the floor. It ensures the correct lower back position. If required you should adjust the chair height to keep the feet grounded and keep your hips in a 90 degree angle. If you cannot adjust chair height you can use a pillow instead.

Calf Check

The calves should have sufficient space for movement. Sit on a chair and keep the back pressed against the back rest. In this position, try to put the hands under the legs. There should be space between the calves and the chair. If there is no space the chair is larger. If you cannot adjust the chair, use lumbar support.

Get Up and Move

Do not sit in the same position for a long time. Get up and stretch or walk for a few minutes. It will help in blood circulation and prevent pain.

For existing pain and pain relieving treatment, visit us at Longevity Regenerative Institute. Our neck and back pain doctors will help you to come over the situation soon.

**Information presented here is not intended to be qualified medical advice. Nothing expressed herein creates a doctor-patient relationship.