LATEST back care advice

The enforced lockdown and working from home may mean that you are sitting at your desks for longer periods than normal. Plus, your chair and desk may not be set up as well as your office, so you may be experiencing more discomfort.  Whether you experience it as a sharp, searing pain or a dull ache, lower back pain can affect up to 80% of the population at some point in their working life.

Causes of lower back pain when sitting down
Not all back pain is the same, and there are many possible causes.

Posture
Bad posture while either sitting or standing can contribute to lower back pain. Sitting in a slouched or hunched over position can put strain on your discs, the fluid-filled cushions that protect the vertebrae from rubbing together.
Even if your back pain isn’t caused by poor posture, it can be made worse by it
Did you know that the average time people can manage to sit “properly” is 4 minutes? Two things are therefore important - change your sitting position frequently and do stand up every 20 minutes or so.

​Being out of condition
Weak core muscles will not provide sufficient support for your spine, which may lead to pain and discomfort. Your ‘core’ muscles comprise of abdominal, back, buttocks, hips and include the ones on your sides. If these are weak, they may not be supporting your spine well enough, leading to pain.
Strengthening, stretching and cardiovascular exercise can go a long way toward helping strengthen your core. This should lessen your discomfort by reducing the degree of strain on your back.

Upper back pain when sitting
Many people experience pain in their necks and upper backs as a result of craning forward while sitting to look at a computer monitor or phone display. An adult head weights almost 5kgs - nearly the same as a 5litre bottle of water! Now imagine how hard it would be to carry the 5litre bottle of water in front of you with outstretched arms, and whether it would be easier to carry it closer to your body. For every inch your head moves forward from the centre of your body, you add a load of around 11kgs to your neck and back muscles - no wonder they complain when we sit badly in front of a computer or phone screen.
Although it’s tempting to sprawl out and watch television for hours, this can also easily throw your back out of alignment.
That uncomfortable feeling of stiffness when you finally do move or stand up is telling you something.

Best sitting position for lower back pain
Better posture makes a difference.
It’s likely your parents or teachers cautioned you to sit up straight when you were a child, and with good reason.
Sitting in one position too long isn’t healthy. Doing it with your back rounded forward, slumped to one side, or leaning too far back can put stress on parts of your spine for an extended period. This can lead to pain, as well as other issues.
To help you sit straighter, position your body along an imaginary straight line extending the length of your back, out of your head, and up to the ceiling. Keep your shoulders level and don’t let your pelvis rotate forward. Doing so causes a curve in your lower back.  If you sit up perfectly straight, you’ll feel the small of your back stretch and lengthen.

Home remedies for lower back pain when sitting
In addition to improving your posture when sitting, try these at-home remedies for lower back pain:

• Change your position. Consider a standing desk or one that’s ergonomically designed to help you maintain good posture by allowing you to adjust the height of your monitor.
• Apply ice. Cold helps reduce inflammation that may be affecting your back. Leave the ice pack on for about 10 minutes, and then remove it. You can do this every hour or so.
• Use a heating pad. After any inflammation is under control (about 24 hours or so), many people find heat soothing. It also promotes healing by increasing the blood flow to your back muscles.
• Use a support. Placing a rolled-up towel or special lumbar pillow at the base of your spine while sitting will help you remember to sit up straight and provide you with some stability.
• Use a set wedge or tilt your seat down at the front so that your knees are slightly lower than your hips - this makes sitting upright much easier.