Last week we talked about how sitting down first thing in the morning can increase your risk of lower back pain.  If possible, it’s best to avoid sitting down for at least an hour, if not longer, after you get out of bed.

But for some of us, particularly people with balance problems, shortness of breath, leg injuries or other such challenges, not sitting down isn’t feasible.

Also, many of us have to sit for long periods of time at our jobs.

There are things you can do to make sitting safer for your lower back.

Break bad posture habits

Do you know why you’re always told to watch your posture?

Your back’s natural curve is designed to absorb compression pressure.  When you slouch or hunch over, the curve is misshapen, and it can’t absorb the stress the way it should.  Instead, stress is transmitted into your bones, joints, discs, and muscles, which then affects your nerves.

Sit with your head up, shoulders back, your rear at the back of your seat, your back on your backrest and your feet flat on the floor.  Avoid “perching” on the front of your seat or tucking up your legs while you sit.

A lumbar support can help you to keep good posture while sitting.

Alternate your sitting position

One reason for waking up with a sore back is rolling into an awkward position while sleeping and holding that position for hours.  The same logic applies for staying in the same seated position for hours on end.

Alternate your sitting position.  Lean to one side for 15 minutes; then the other.  Get up and stretch.  Walk around a bit, if you can.  Lean slightly forward, slightly back, off to the left…  Shift your weight regularly.  Fidgeting kids have the right idea – you’ll be more comfortable if you move around!

Be aware of your neck

If your neck moves forward, craning your head downward, your body naturally slouches.

This is a common posture for looking down at cell phones.  It is also easy to do when you’re looking down at a book, computer, or papers on a table.

Every hour, re-set your neck posture by pulling your chin back.  Center your neck and head in between your shoulders.  Reach up for the ceiling with the top of your head.

Practice lifting phones, books, and papers up to eye level instead of slouching overtop of them to read them.

See your chiropractor regularly

Regular chiropractic care can help to alleviate back pain.  It will keep your spine in proper alignment.  It addresses small problems before they become large and painful.

If we haven’t seen you in some time, or if you don’t have your next maintenance appointment scheduled, it’s time to call Sheppard Chiropractic Centre at (506) 635-8182 or (506) 847-7172.