Ways To Prevent Back Pain How To Avoid Back Pain When Sitting

Ways To Prevent Back Pain

Ways To Prevent Back Pain
Ways To Prevent Back Pain

Prevent Back Pain 

Have you ever given it a thought as to why they say, sitting in a good posture is everything? Most of us spending the majority of our time working on desk jobs could really use a couple of hacks to ways to prevent back pain that mostly happens due to sitting in some sort of wrong body posture.

The key is to sit with your back straight. Yes, that simple! But amidst everything going on in our work lives, we often forget to pay attention to the way we sit on our desks.

Avoid Back Pain

Ayurveda and Yogasanas have been suggesting right sitting postures (the one that keeps your back straight) for almost thousands of years but most of us have never paid heed to even one. Better late than never, right? Read these 7 ways to avoid (plus, to naturally heal) the discomfort caused in the lower back due to an altered lifestyle.

1. Limit Your Screen Time:

If you’re a parent, you need to pay attention to the time span your child is spending in front of a screen. Studies have suggested that the longer a person spends his time screening (this would include from watching television to working on a laptop to playing video games). 

When a person slouches in front of a screen, it causes their spinal cord to slightly bend unnaturally which sometimes also blocks the smooth passage of oxygen through their systems.

The easiest way to tackle this situation is by swapping the time you spend indoors with some sort of physical activity. You can simply choose to go for a walk every morning, or can go for a sport of your choice.

How To Prevent Back Pain At Work

2. Improve Your Workstation:

This hack is especially useful for adults working a desk job at their workspaces. You need to adjust your headrest, chair, and desk as per your convenience so that your back posture remains straight when you work.

Practicing a proper ergonomics would require you to put your computer screen at least 20 inches away from your eye level. While you work, make sure to keep your shoulders in a relaxed position so that you don’t strain your upper back area.

Also, remember to keep proper back support behind your back so that you are at your comfort while working. After every hour or two, make sure to give your neck and shoulders a little stretch.

How To Avoid Back Pain While Sitting

3. Sleep the Right Way:

We all sleep in different postures, some sleep hugging their pillow, while some sleep in a weird curvilinear posture that could seriously make their lower back ache as soon as they would wake up the next day. Your spine should be well-aligned while you sleep so that you wake up fresh and active in the morning.

For that matter, make sure that your mattress is neither too stiff or too fluffy. A fun hack to keep a check on your posture when you sleep is to use pillows.

Now, the pillows can be used in two ways – they can be put below your neck for proper spine alignment, and can also be put between your legs so that they don’t bend in an awkward posture while you are dozed off.

4. Back Supporting Exercise:

Good news! You don’t have to worry about taking over the counter medications for your back pain as you can easily alleviate it with some preventive exercises.

The Plank – This exercise is known for keeping your lower back straight and keeping your posture correct. For this, you need to lie down on the floor with your front against the floor.

Next, lift yourself up onto your toes and elbows and hold the position for some 10-15 seconds. You need to repeat this exercise for about 5 to 7 times a day.

How To Avoid Back Pain When Sitting

5. Keep Moving:

Sitting for long hours on a desk can make your back stiff, rigid, and painful. The easiest way to tackle this rigid back situation is by making sure that you keep moving from time to time. For example, take the stairs instead of the elevator when you go for lunch or to some other floor in your office.

Apart from this, make sure to walk the distance to your office (about a kilometer), with your back straight. Engaging your muscles by moving in between your work not only improves your body posture but also helps you relax your mind which in turns improves the concentration at work.

We may not think about how important it is to maintain a good body posture at all times but not taking care of your lower back can cause a lot of health-related problems including severe organ damage. Here are some other hacks you can try to make sure your lower back remains healthy:

Set an alarm for every 30 minutes that would remind you to stretch a little and make your spine straight.

Position your chair so that you fix your workspace at a good distance from your eye level.
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