Many complain of back pain, as a result of sitting for continuous periods, and these complaints have increased with some people having to work remotely from home, but there are ways to help relieve back pain.
It is worth noting that most lower back pain occurs as a result of injury, such as sprains or muscle strains due to sudden movements, or weakness of body mechanics while lifting heavy objects, or as a result of certain diseases, or sometimes as a result of sitting, according to “Russia Today”.
Says Jeremy James, a chiropractor who specializes in chronic back pain and founder FITFOREVER: “Sitting for long periods of time exacerbates this, due to a condition called “creep,” in which the ligaments and discs in the back deform over time while sitting. Once it begins to crawl, that tissue is in danger, which could lead to pain.
He added: Even if you have good posture, you may suffer from lower back pain if you stay seated for long periods of time due to the stress it puts on your back muscles and the discs of the spine. Poor posture can exacerbate lower back pain, tighten ligaments, strain discs and even damage spinal structures..
He indicated that the best sitting position for lower back pain for beginners is by changing the sitting position.
James continued, “The best position is to sit for long, with your chest raised and your shoulders moving down and up. There should be a slight curve in your lower back. Try to keep your head above your shoulders and do not bend forward.”“.
A small study conducted in 2006 in Scotland using magnetic resonance imaging (MRI) Sitting upright at a 90-degree angle puts unnecessary pressure on the backs of 22 healthy participants. The laxity decreased the pressure on the spine. The researchers concluded that the ideal sitting position was lying back at a 135-degree angle with your feet on the ground.
James explained how to relieve lower back pain when sitting, noting that the best strategy to prevent lower back pain when sitting is to get up and move around every 20 minutes, which is how long the crawling process usually takes..
James recommends that those who are unable to do so change positions while you are sitting, such as placing one leg on top of the other or crouching to one side. He adds, “This will alter the tissues in your back under pressure, which may prevent pain and delay the crawling process.”“.
You can also help relieve lower back pain by the following:
Stretching: James says doing stretches that place your body opposite to a sitting position may help improve lower back pain.
Researchers found that just 15 minutes of daily stretches can help increase your flexibility and reduce lower back pain.
For example, the American Academy of Family Physicians recommends (AAFP) Lie on your back with your knees bent and slowly raise your left knee to your chest, hold it for five seconds, and repeat the same with the right knee. Repeat this exercise 10 times for each leg.
Over-the-counter medications: Painkillers such as aspirin or Tylenol (acetaminophen) or non-steroidal anti-inflammatory drugs (NSAIDs) such as Advil (ibuprofen) or Aleve (naproxen) may help reduce pain and inflammation..
Snow or heat: An ice pack or water bottle filled with cold water can help relieve lower back pain. A heating pad or hot water bottle can also relax your muscles and reduce cramps. The American Academy of Family Physicians recommends applying heat to the lower back for 20 to 30 minutes at a time.
Adopting a healthy lifestyle: People who are overweight, lack regular exercise, or smoke, are more likely to have back pain, according to the National Institutes of Health. Losing weight, exercising regularly and quitting smoking may help provide relief.
When should you see a doctor?:
You should always see a doctor for lower back pain that lasts for more than a few days, James says. It is advisable to look out for the following symptoms that may be a warning of danger:
– Pain that extends down your leg
– Numbness in the lower part of your body
– Pain that doesn’t change when your posture changes
– The pain that wakes you up at night
Follow the health statement via Google News