Excessive Sitting Could Be Contributing to Your Back Pain

Back pain is a major cause of disability worldwide. If you have chronic back pain, you may wonder why. You weren’t in a car accident. You didn’t suffer a fall or sports injury. You don’t have arthritis.

If you can’t pinpoint the reason for your chronic back pain, it may have a simple, though counterintuitive, origin. You may have a sedentary lifestyle, which means that you sit more than is healthy for your heart, your lungs, and — yes — your back. 

You don’t have to be a couch potato to lead a sedentary lifestyle. If you have to sit most of the day at a computer for your job and then return home to watch TV, catch up on the news, or read, you’re mostly sedentary. 

And you may be like most women and men in the United States: Only about 20-28% get the recommended amount and types of activity per day. 

Second-generation Board-certified chiropractor Heath Hancock, DC of Hancock Chiropractic, in Salina, Kansas, can help your back feel better, whether it’s due to injury, chronic inflammation, or lifestyle factors. 

In addition to treating your back pain, we help you make lifestyle adjustments — including sitting less — that increase your back health.

Why does sitting too much cause back pain? Read on to find out (but first, stand up again and stretch).

Sitting = compression

Your backbone is made up of small bones called vertebrae, which are separated by cushiony discs that absorb shocks. The discs also separate the vertebrae from one another so the bones don’t rub against each other when you move. 

When you sit for long periods, your discs become compressed. Sitting also places sustained pressure on the muscles and ligaments that support your spine. The constant stress may irritate your tissues and nerves, which triggers back pain. 

Poor posture while sitting can exacerbate back pain. If you slouch over your computer or phone, the weight of your head places extra stress on your spine and discs and strains the supporting ligaments. 

To correct your posture, you may need to make changes to your work station as well as your posture. An ergonomic chair is an excellent investment that could ease your back pain. 

How to sit properly

When you sit at a desk, in front of your computer or laptop, keep your elbows at a 90-degree angle. Place your hands flat on the keyboard. Keep the upper part of your arms parallel to your spine. 

Scooch your bottom against the back of the chair. You may need to place a lumbar cushion at the back of the chair and hold your body upright against it. This cushion supports your back while you’re sitting, whether at work, driving, watching TV, gaming, or reading.

Your armrest should allow your lower arms to rest comfortably without raising your shoulders. A good armrest reduces some of the strain on your shoulders and neck. 

Don’t raise or lower your head to look at your screen. Position the screen so your eyes always look directly at the center. 

How to get moving

We get it: Your job requires you to sit, and when you get home, you’re zonked. But if you want your back to feel better (and improve your health, too), you have to get moving.

The Physical Activity Guidelines for Americans recommend that you get at least 150 minutes of moderate-intensity physical activity every week. At least! More can be better. It may sound like a lot, but it breaks down to 30 minutes per day.

What’s moderate-intensity physical activity? You could walk at a brisk pace, dance, play a sport, swim, or do yoga or tai chi. You don’t have to do it all at once, either. Break those daily 30 minutes into 10-minute chunks three times a day. 

If you double the amount to 300 minutes a week or increase the 150 minutes by moving to vigorous intensity activity, you increase the health benefits. In addition to aerobics, add resistance exercises such as weightlifting at least two days during the week. 

These steps can help you shed pounds, strengthen your core muscles, and alleviate back pain.

Do you need help with back pain and with adding more movement to your life? Contact Smoky Hill Chiropractic in Salina, Kansas, to schedule your personal consultation online or by phone today.