Sitting at your desk for prolonged periods can seriously aggravate your back pain. This is explained by the fact that the seats provide considerable pressure on the muscles of the back and the discs of the spine.
In addition, sitting in a tilted forward position can overstretch ligaments of the spine and put even more pressure on the spinal discs.
Here are some tips for a happy lower back:
• Adjust your desk chair so your knees are bent at a 90-degree angle.
• 2 fingers should slide easily between the bottom of the thigh and your chair.
• The back rest of your chair you should push your bottom slightly downwards. A lumbar pillow can be used if your chair does not provide the needed support.
• Use a foot rest to support your feet so that they are lifted slightly. Sitting with your knees slightly higher than your hips eliminates some of the pressure on the lumbar spine.
• For support your back and buttocks should be pressed against your chair.
• Pull your chin in and hold your head high.
• Sit as close to your desk as you possibly can.
• Adjust the computer screen to be at eye level.
In addition, relief can also be found through an unusual desktop installation. For example, using a desktop stand or sitting on a yoga ball can bring much needed relief from your chronic back pain.
Even if you sit with a perfect posture, lower back should still move. So be sure to get up and move every 30 minutes during your stay in the office.