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The Pain-Free Way to Sit

Posted on December 14th, 2015 by Orthopaedic Specialty Group

It is estimated that half of all working Americans suffer from lower back pain every year. Many of these cases can be attributed to desk jobs, which force employees to remain seated for long periods of time throughout the day. This can cause back pain and worsen existing pain by putting excessive pressure on the muscles and discs in your back. Sitting with poor posture can intensify this effect.

Here’s how you should be sitting at work in order to avoid back and neck pain:

  • Adjust the height of your chair so that your feet are planted firmly on the floor, and your hips and knees are at a 90-degree angle. If you work at a computer, your monitor should be titled up at you.
  • Slide all the way back in your chair so that your butt is planted firmly against the back edge. Straighten up your torso so that you keep the natural arch in your lower back. You should be able to slide your hand between your lower back and the back of the chair.
  • Your shoulders should be drawn back with your chest sticking out and your chin up. Ideally, your hips, shoulders, and ears should all be in vertical alignment. Tilting your head forward even a couple of inches can put a significant amount of stress on the muscles in your neck.
  • Remain in this position whenever you are seated.

Additional tips:

  • Stand up from your desk and walk around every 30 minutes. Go to the bathroom, the break room, or walk to a colleague’s desk instead of sending them an email.
  • Sit on a firm chair. People tend to round their lower back when they sit on soft, cushioned surfaces.
  • If you are having trouble keeping your back straight, invest in a lumbar support pad to help you out.

Do you suffer from lower back pain? Whether it is due to arthritic disorders, disc problems, compressed nerves, or a sports injury, the orthopedic specialists at OSG can get you on the road to recovery. With locations conveniently placed throughout Fairfield County, Connecticut residents have trusted us to heal their bone and joint pain for years. Call us at (203) 337-2600 to book your appointment today.