7 Choices of ways to deal with back pain when sitting

Sitting should make your body more relaxed and comfortable. Unfortunately, some people actually complain of back pain, especially in the lower part. Actually, what causes back pain when sitting, and how to deal with it so that it gets better quickly? Check out the reviews below, yes!

What causes back pain when sitting?

After standing for a long period of time, sitting should seem like a "breath of fresh air" to the body as it can rest. However, it seems that this does not apply to some people complaining of back pain when sitting.

There are various causes that can underlie this condition, here are examples:

1. Wrong sitting position

The main reason why back pain when sitting is due to improper posture. Try to remember again, maybe you like to sit in a hunched position, leaning too forward like leaning on a table, or even a body position like slumping down.

The habit of sitting too long, and the position of the elbows that are too far from the table when sitting can also cause back pain. All of these things can make the discs in the spine tense.

Discs are fluid-filled pads that act as protectors of the spine so they don't hurt when rubbing against them. If the disc becomes strained, back pain and discomfort will usually occur.

Joan Vernikos, as the author of the book “Sitting Kills, Moving Heals”, explains the reason why sitting posture can cause back pain. According to him, the body is not designed to sit, especially with the wrong posture.

This is because the human body, by its very nature, should keep moving. That's why when you sit down, whether for long periods of time or with the wrong posture, there's very little oxygen and nutrients your muscles get from your blood.

2. The back muscles are weakened

All of the core muscles are distributed in any part of the body, including the back, hips, stomach, and buttocks. If the muscles are weakened, they cannot automatically support the spinal function properly.

That is why, it has an impact when you sit which makes your back hurt.

3. Certain medical conditions

Apart from the fact that due to the sitting position and weakened back muscles, certain medical conditions can also cause back pain when sitting.

For example, narrowing of the spine (spinal stenosis), muscle tension, sciatica, and herniated nucleus pulposus (NHP).

Options for dealing with back pain when sitting

Anyone, of course, does not like sitting but with an uncomfortable back condition. So, so as not to overload the body, here are some tips to relieve back pain while sitting:

1. Change the sitting position

If your back starts to feel painful and uncomfortable, try changing your sitting position immediately. Ideally, position your body perpendicular from the head, shoulders, to the back.

Keep your shoulders and back straight and not hunched over. This position will reduce the risk of back pain when sitting.

2. Routinely change positions

Previously, it was mentioned that sitting too long can be one of the causes of back pain. Therefore, it is recommended that you change your position regularly if you like it or not you have to sit for a long time.

Give your body time to rest every 30 minutes, by getting up from sitting and doing an inflammatory movement. In addition, do not forget to position the table, chairs, and your body as comfortable as possible. Adjust the height of the table and chairs to your body.

3. Exercise regularly

Often lazy to exercise? From now on, try to do regular exercise. The reason is, this one method helps strengthen the core muscles in the back and surrounding areas, while reducing tension.

That way, the complaints of back pain when sitting that you often experience can gradually decrease.

4. Support your back using a pillow

To be safer when sitting, you can outsmart your sore back by propping it up with a pillow. Placing a pillow on the spine while sitting can support an upright posture, but still be comfortable.

5. Use a heating pad

Apart from using a pillow as a booster, another option is to use a heating pad. However, this method is usually done only after the pain in the back has subsided a little.

The warmth from this heating pad can help make the spine more comfortable, as well as improve blood flow in the back.

6. Give a massage to the back

Even though it hurts, giving a little back massage can help relax tense muscles. If it is not possible to do it alone, you can ask the help of those closest to you to gently massage the sore back.

7. Take pain relievers

The last step you can take to relieve back pain when sitting is to take pain relievers. Take for example non-steorid anti-inflammatory drugs (NSAIDs).