Keep your lower back supported Sit up against the backrest to help you maintain a good spinal position. Lumbar support or rolled-up towel can provide support and help ease your pain.
The ideal seating position for your posture is with your feet flat on the floor and your back fully supported by the sofa or some cushions. In this position, the body is in perfect alignment with your head in line with your shoulders and spine and your hips level to your knees.
Keep your hips and knees at a 90-degree angle.
Depending on the height of your chair, you may need a stool or footrest under your feet. Try to avoid sitting with crossed legs, and keep your feet on the floor. Make sure your computer aligns with your gaze, so you don't have to tilt your head up or down too much.
Many people think they need to sit up completely straight but research suggests sitting in a reclined position is actually better for the spine as it reduces pressure. Back in 2006, academics in Canada and Scotland found that reclining by at least 135 degrees was effective in relieving back pain.
Using a standing desk and moving more throughout the day has been shown to improve back pain.
Sit with the Right Posture
It is proper to sit up straight without slouching. When you slump, you put extra pressure on the discs in the spine and can aggravate your herniated disc. Additionally, you want to ensure your knees are level with your hips. Your hips should be slightly above your knees if you sit at a desk.
Put a small cushion behind your lower back to keep your 'spine in line' and maintain or restore the natural curve in your low back. Put cushions under your knees to help support them in a slightly flexed position. This can take the strain of tight leg muscles off your back.
Preventing Neck and Back Pain When Sitting. Begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, move your chair either up or down.
Going on walks: Initial research suggests that going on a walk or brisk walking (Nordic walking) can help relieve back pain if done regularly – for instance, every two days for 30 to 60 minutes.
If you've got backache after lying on your sofa it's because the soft upholstery encourages you to lounge, leaving your spine in a 'C' shape. This can add an excessive amount of pressure on the vertebrae and overstretch the discs, ligaments and muscles that support it, which can eventually lead to chronic backache.
Seat cushions can help alleviate pressure off your tailbone and alleviate back pain. They can also "help maintain [a] healthy curve in your lower spine," provide more support, and "encourage an improved upright sitting posture," according to Preston Brown, DPT, owner of Prestige Therapy and Wellness, LLC.
Your spinal disc is at the bottom of your back, so if you have pain in your lower back, you may assume it is a slipped disc. Furthermore, the feeling of pain will differ between the two. Muscle pain will feel like post-workout soreness, while disc pain will feel debilitating and tingly.
Upright with lumbar support
Research from 2015 suggests that sitting on a chair with lumbar support or with knees at a 90-degree angle results in a relatively low reduction in spinal curvature. This position places less pressure on the spine, back muscles, and shoulders.
Research has found that reclining your chair puts the least stress on your spine when it is reclined to about 135 degrees and may reduce your risk of back pain. The ability of riser recliner chairs to move to this position with ease makes them a good choice for people who sit for long periods.
Sitting causes increased pressure on the sciatica nerve as it travels below the gluteus muscles down to the leg. Avoid sitting on a soft couch for a long time or hard chairs.
To minimize stress to the sciatic nerve while sitting, it is recommended to sit straight with the shoulders rolled back and shoulder blades down. The legs must be hip-distance apart with feet flat on the floor.