No more lower back pain by sitting and moving properly

The causes of low back pain are known to most people. We sit together far too much and for far too long; behind the computer, in front of the TV, in the car, etc. we exercise insufficiently or in the wrong way. Back pain costs a lot of money in the Netherlands, and many valuable working hours are lost as a result. A shame, because you can do a lot yourself to prevent back pain. By purchasing the right chair, adopting a good sitting position, and exercising from time to time, you will ensure that less pressure is placed on your back.

Contents

• What is meant by low back pain?
• What causes low back pain?
• How is low back pain treated?
• How can you prevent lower back pain?

What is meant by low back pain?

Low back pain is basically back pain that occurs in the area between the bottom of the ribs and the buttocks. In some cases, the pain can radiate to the knees. We are talking about normal lower back pain. This is common and will go away on its own within a few months. However, it is good to prevent lower back pain because of the pain, medical costs and working hours that are lost.

What causes low back pain?

Low back pain is often caused by a sedentary lifestyle. Sitting puts a lot of pressure on the back muscles and the vertebrae.

Low back pain can also occur if you are in poor physical condition, if you make repetitive twisting or lifting movements. Vibrations caused by long car journeys or certain heavy work are also known causes of lower back pain.

The ideal sitting angle of 135 degrees / Source: Walt Stoneburner, Flickr (CC BY-2.0)

How is low back pain treated?

The common treatment for lower back pain is to rest for a day or two and then gradually return to normal activities. Heat (a warm shower, a warm bath, a hot water bottle) on the painful area helps to relieve the pain. Furthermore, massages and acupuncture are effective.

How can you prevent lower back pain?

Do not sit upright

This advice may surprise you because you probably remember your mother always telling you to sit up straight. When you sit upright, there is too much pressure on your back, which increases the risk of back pain.

It is better to lean back in a 135 degree position. This corresponds to the angle that the hands of a clock make when it is approximately seven past 9.

Don’t slouch

Do not sit with your shoulders slumped or your back bent. It is best to maintain the natural curve of your back while sitting. This prevents pressure on your intervertebral discs and your neck from moving forward.

Don’t sit still

It is unhealthy to sit in the same position for too long. This can lead to cramps and fatigue, among other things. Moreover, there is too much pressure on the back. It is of course best to get up from your chair as often as possible and walk around. If this is not possible, it is a good idea to change your sitting position every now and then.

Adjust your seat properly

If you stand with your back to the seat of your chair, it should be just below the back of your knee. When you sit in your chair, your feet should be flat on the floor and your hips should be at the same height as your knees or slightly higher. Sit correctly, with your weight evenly distributed over both sit bones.

Use tools

If you do not have a good chair, you can adapt it to your body as much as possible with a number of means.
If you cannot place your feet flat on the floor, use a footrest or, if necessary, a cardboard box. Also consider a pillow in your back if the backrest does not feel comfortable.

Use the armrests

They are there for a reason. Adjust them so that your shoulders rise slightly; This will take some pressure off your neck and shoulders. Another advantage of armrests is that they prevent you from slouching.

Simple stretching exercises in your chair

Do some simple stretching exercises in your chair every now and then during the day. Examples include reaching your arms upwards, rolling your chair away from your desk, bending forward and trying to touch your toes, etc.

Support your back with your muscles

Although sitting is a passive activity, you still need to use your muscles every now and then. If you tighten your abdominal muscles every hour, you will help support your back. You tighten your abdominal muscles by pulling them in as hard as possible. Hold them for about 5 seconds; repeat this three times.

Move as much as possible

Because lower back pain is largely caused by poor physical condition, it is important to be as active as possible. Any sport is good, but also undertake activities that strengthen the muscles of your back.
Pilates is good for your back because it lengthens and strengthens your back muscles without compressing your vertebrae too much.