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10 Tips To Eliminate Back Pain While Sitting

Bad posture is one of the main causes of stress on your spine. When you sit on your office chair for long hours without movement, it increases the stress on your spine disc. This leads to back pain. It’s human nature to slouch over or slouch down when you sit for longer hours. Hence, you need to have a good understanding on your sitting posture to have a healthy back. Here is an interesting talk from TEDx community by Esther Gokhale explaining on how to sit in a good posture to avoid back pain.

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Achieving better posture and reducing back pain while sitting is crucial for maintaining your spinal health. Here are some tips to help you with that:

1. Maintain a Neutral Spine: Sit with your spine in its natural curves. Keep your back straight but not stiff, and avoid slouching or arching your lower back excessively.

2. Use Proper Chair Support: Choose a chair with good lumbar support or use a small cushion to support the natural curve of your lower back. This helps prevent your lower back from rounding.

3. Position Your Feet: Keep your feet flat on the ground or on a footrest. Your knees should be roughly at hip level or slightly below, and your thighs parallel to the ground.

4. Adjust Seat Height: Set your chair height so that your knees are at a 90-degree angle or slightly obtuse, and your feet are flat on the ground.

5. Maintain Eye Level: Your computer monitor or work materials should be at eye level to prevent straining your neck and upper back.

6. Take Breaks: Stand up and stretch every 30 minutes or so. This helps relieve pressure on your spine and encourages blood circulation.

7. Engage Core Muscles: Gently engage your core muscles to support your spine while sitting. This can help stabilize your posture and reduce strain on your back.

8. Use Ergonomic Accessories: Consider using ergonomic chairs, lumbar cushions, and adjustable desks to create a comfortable and supportive work environment.

9. Cross Your Legs Carefully: Crossing your legs can lead to imbalanced posture. If you choose to cross your legs, alternate which leg is on top to distribute pressure evenly.

10. Practice Mindfulness: Pay attention to your posture and body alignment throughout the day. Regularly check in with yourself to make sure you’re maintaining good posture.  Strengthen Your Back and Core: Regular exercise, especially exercises that target your back and core muscles, can help improve your posture and reduce back pain over time.

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lower back pain
Remember that achieving better posture is a gradual process that requires conscious effort. It’s also a combination of your sitting habits, workstation setup, and overall lifestyle. By making these adjustments, you can significantly reduce back pain and promote a healthier spine while sitting. If you’re experiencing persistent back pain, consulting a healthcare professional or a physical therapist is advisable.