Prolonged periods of sitting can negatively impact the health of a person's back, leading to persistent pain and discomfort. Those with a desk-bound job or a sedentary lifestyle may experience back pain, hence it is essential to be proactive in mitigating the chances of experiencing it.
As per the National Institute of Neurological Disorders and Stroke, about four out of five adults could have lower back pain at some point, ranging from sharp to dull sensations. Understanding the causes of back pain while sitting and taking appropriate measures to address it is essential.
Why Does Sitting Cause Lower Back Pain? 5 Tips to Reduce Backache Due to a Sedentary Lifestyle
What Causes Lower Back Pain
Lower back pain specifically refers to pain experienced in the vertebrae known as L1 through L5, which form the curved base of the spine. It is important to note that back pain can have various causes and not all cases are identical. Below are some of its causes according to Healthline:
Bad Posture
Poor posture, whether while sitting or standing, can be a contributing factor to lower back pain, as slouching forward or leaning back excessively can create issues, and even if back pain is not directly caused by poor posture, it can exacerbate the condition.
Degenerative Disc Disease
Degenerative disc disease occurs when the discs between the bones in the lower spine are damaged, typically due to age-related degeneration or injuries that cause tears in the annulus fibrosus, leading to pain that can radiate into the limbs, particularly when bending or sitting.
Herniated Disc
A herniated disc, characterized by the abnormal shape and pressure on the spinal cord and nerves, typically causes lower back pain and can occur naturally with age or due to falls, incorrect lifting, or repetitive motion injuries.
Muscle Strain
A lumbar strain, or muscle strain in the lower back, occurs from overstretching or excessive twisting of the back, leading to pain in the buttocks, stiffness, and limited mobility, which can become chronic if not addressed properly.
Not Being In Shape
Weakness in the core muscles, including those in the sides, back, hips, abdomen, and buttocks, can contribute to spinal instability and pain, but engaging in stretching and aerobic exercises can strengthen the core and alleviate discomfort by reducing strain on the back.
Existing Medical Conditions
In some cases, lower back pain may be attributed to other conditions, like kidney stones, gallbladder problems, spinal stenosis, tumors, or issues with the abdominal artery.
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5 Tips To Reduce Back Pain
It is important to take proactive measures to reduce the risk of back pain. Below are some of the tips to do so from an article in Bold Sky:
Practice Proper Posture
Maintaining proper sitting posture, with a straight back, relaxed shoulders, and feet flat on the floor, while avoiding slouching or hunching forward, can help reduce strain on your back and promote good spinal alignment. An ergonomic chair also promotes proper posture.
Exercise Regularly
Regular physical activity, including core-targeting exercises and low-impact aerobic activities, strengthens back muscles, enhances flexibility, promotes spinal stability, improves blood circulation, and reduces the risk of back pain.
Do Some Stretching
To prevent muscle tension and promote spinal alignment, it is crucial to take regular short breaks from sitting every 30 minutes and perform simple stretches like seated forward bend, standing side bend, and cat-cow stretch.
Alternate Sitting and Standing
Using a standing desk and alternating between sitting and standing positions can help alleviate back pain by relieving pressure on the spine and promoting proper posture.
Regular Break Is the Key
Make sure to incorporate regular breaks from sitting, even for short periods, by standing up, moving around, and stretching to alleviate back tension and promote better spinal health.
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