Low back when sitting down is kind of a natural thing.
There is nothing worse for the back than sitting.
And yet, that’s what many of us do, all day long, all life long, just by sitting behind our desk.
If you have back pain when you’re sitting down and you’re looking at Google or Youtube how to sit down when your back hurts, or how to back pain relief when sitting down, you’ll find the classic ergonomic rules, which usually tell us that:
- You need to stand up straight, to preserve the natural alignment of the cervical spine and the spine
- You must sit well in the back of the chair, with your back firmly against the backrest.
- And, the screen must be at eye level: no tilting of the head allowed, the screen must be right in front of you
But for Mark: this is a problem …
Not because he does not have a keyboard anymore or because his laptop is not going to stay in the air indefinitely, but just because Mark has a herniated disc, and his lower back hurts.
ALL THE TIME!
And even more when sitting down for a long period of time…
The classic ergonomic rules are only prevention.
For people who have back problems, often, it just does not work!
Back pain relief when sitting: in video
For back pain relief when sitting, you’ll need:
- A good office chair, with armrests adjustable in height and depth, which must be adjusted
to provide good support for the forearms.
- A backrest support large enough to be in contact with the upper back. It is important that the upper back is in contact with the backrest.
(We’ll see why in a minute …)
- The office chair shall be provided with a rear tilting mechanism whose resistance is adjustable.
The tilt control must be adjusted in order to offer maximum resistance to the back, when the latter tilts backwards.
- And what’s needed left is a simple furniture movin tray or wooden dolly. It can be found in all DIY stores or you can build one yourself.
Even a very good one, with good wheels, very solid, which can support good loads and rolls easily, it still a very cheap solution to help relief back pain when sitting at your desk.
And that, my friends, changes everything.
And why does it change everything?
Because on the one hand, it allows the feet and legs to move without even paying attention, and on the other hand, it allows to sit while keeping the legs stretched.
And that, for those of you who suffer from sciatica or herniated disc: you may have already found that it is more comfortable.
It’s not just about comfort!
Pay attention on what happens when you sit and stretch your legs: the pelvis naturally changes direction to follow the movement of the legs,
And the consequence is that the whole weight of the upper body that is usually supported by the lower back when sitting down in a conventional manner, is now supported largely by the muscles at the back of the thighs, but also through the upper back, thanks to the tilting mechanism of the chair.
And the upper body is not far or more than half of the total weight of the body, which puts pressure on the lower back, when sitting in a classic way.
So if you can’t sit down by the regular rules of ergonomics because your lower back hurts, it really makes sense to find other parts of the body to support the weight & pressure of the upper body and that is exactly what this way of sitting does.
The lower back is not crushed any more, it stops putting pressure right where it hurts, and Mark can sit longer, and more comfortably.
Maybe you already have a woodden dolly like that hanging in your basement or attic.
Try it out, you’ll see, it’s quite effective for back pain relief when sitting.
For Mark, it works!
Ps: I grant you that for the office, this solution is not necessarily practical: use a classic footrest. It’s less efficient since you can not move your legs but you can still sit with your legs straight, and this is helps for lower back pain relief when sitting down at your desk.