Lower back pains can be triggered by many factors such as overuse of muscles, strain, trauma or injuries to the back, and other conditions affecting the ligaments, and inter-vertebral discs that keep our back functional and support the spine.
One of the many factors that usually go unnoticed is poor ergonomics —the interactions between our bodies and the working environment.
Poor ergonomics increases the risks of back strains, as well as other related musculoskeletal injuries.
But what's in your control now is to avoid these bad habits....starting with the following:
1. You are leaning forward from your lower back.
This sitting posture puts a lot of pressure on your lower back. When there is too much stress placed on your vertebrae, especially on your lower spine, the inter-vertebral disks, (which serves as cushions) are compressed; which causes lower back pain.
2.Your head tips forward.
The human head takes 8% of the total body weight. It means that, on average, it will be around 10 to 11 lbs. Any incorrect head tilts such as looking down at your phone, will put a strain on the muscles that support the neck and upper back.
3. Your elbows are very far away from your body.
If you work at a desk all day long, do not let your arms hang too far from your body. When your elbows are too far away, you are putting a strain on your back.
4. You are leaning too far.
Slouching is bad for the body; however, leaning too far is not good either. WHY? When you lean too far, the head tends to tip forward, and the spine will not get any support. This position will cause muscle strain in the long run.
5. Your shoulders are rolled forward.
The tip of your shoulders should be aligned with your head and body pointing upward. If not, it can cause your back to bend forward and create a muscular imbalance between the chest muscles and the back muscles.
6.You are using a chair with an incorrect height.
If you are using a computer and do not have a high chair to keep the monitor at an eye level, you tend to look up at the monitor. Forcing your neck to extend. Leading compression on the joints in the neck and causing muscle fatigue that can lead to inflammation, pain, as well as headaches.
7.You sit way too long.
“We weren’t designed to sit, " NASA’s Life Sciences Division former Director, Dr. Joan Vernikos says in her book “Sitting Kills, Moving Heals." She reveals that there is a medical connection between sitting most of the day and the health dangers. She states that sitting too long nullifies stimulation as well as the health benefits of the body’s resistance to gravity, which humans are designed for.
"So I sit 8-10 hours a day at my job, what can I do about my back pain?"
Glad you asked.....here are the 5 best products that will make sitting (or standing) for hours more comfortable.
Mesh Lumbar Back Support
Coccyx Memory Foam Seat Cushion
Foot Rest Under the Desk
Adjustable Standing Desk
Standing Desk Anti-Fatigue Mat
1. The obvious is a good back support for your chair. Preferably a breathable mesh lumbar support to keep your back cool!
Easy Posture Mesh Lumbar Back Support
$16.95| Current Special Offer: 10% off| 4.0 stars, 1,000+ reviews
Most chairs or car seats are not ergonomically designed or shaped to help support our back. Although they come in various shapes, many chairs are not curved enough to match the anatomical shape and curvature of our backs.
For maximum back comfort and to avoid lower back pains, we recommend using a low back support such as the one pictured above, Easy Posture Lumbar Support, to keep the natural curvature of your back.
Review:"I ordered this for my office chair at work, and between this and the seat cushion I sit on, my office chair has become pretty extra, but SO worth it! I have such less tension and pain in my back at the end of the day from this amazing product. It keeps your posture correct but is also very relaxing, almost training my posture." - Brooke
2. A coccyx memory-foam seat cushion that will alleviate tailbone pressure and make your tush feel comfortable!
Dr. Tushy Coccyx Memory Foam Seat Cushion
$23.95| Current Special Offer: 10% Off (click below)| 4.0 stars, 563 reviews
The coccyx cushion is great if tailbone pain is an issue. Sitting for long hours can often times cause "sitting pain". If you suffer from sciatica or coccyx pain, then here is why this seat cushion will work. "The tailbone is positioned over the cut-out area so that it's not putting so much pressure on the tailbone when you sit. It allows your body weight to shift onto your other sit bones ," says Dr. Patrick Foye M.D.
Review:" I have sciatica. I waited impatiently for this cushion to arrive because it’s so uncomfortable to sit in my office chair for work.
I have owned this cushion for a total of one hour and I cannot describe how grateful I am that someone invented this. Immediate relief. And now I can actually get some work done. Thank you to all who reviewed this product. You helped me to make an informed purchase. I recommend this cushion to anyone who finds discomfort in sitting for long periods of time. Delivered in no time at all thanks to Amazon prime. Super happy with my purchase and buying experience." - Katty
3. An under-the-desk footrest to rest your feet on and take the pressure off from dangling feet!
Office Ottoman Foot Rest Cushion Under Desk
$24.95| Current Special Offer: 10% Off (click below)| 4.5 stars, 423 reviews
Review: "I can't believe I waited so long to get a footrest like this.
"I love this so much I bought a second one (home office and work office). I have short legs and a crazy long torso. This was just the right height to give me a comfortable place to put my legs, preventing me from crossing them or sitting on my feet. I can raise my chair up so my wrists and back are better aligned. My knees are much happier. I flip between the stationary and rocking sides. Very useful for fidgeters." - RosalindRN
4. An under-the-desk footrest to rest your feet on and take the pressure off from dangling feet!
FITUEYES Height Adjustable Standing Desk
$82.99| 4.4 stars, 87 reviews
Review: "I have been at a desk job for 7 years now and my back is shot from sitting so much.
I work from home now because of all the pain and I decided to look into a standing desk. I had to find one I could afford plus I did not want to have to haul a heavy new desk into my home and remove my old one. This was the perfect answer!
This is a great solution to convert your desk to a standing one. The surface space is generous enough to accommodate my monitor, keyboard, mouse, notebook and a little to spare." - Heather
5. And finally...the standing desk anti-fatigue mat for your feet to relieve the stress from standing on hard surfaces while you stand & work!
Topo Mini by Ergodriven Standing Desk Anti-Fatigue Mat
$69.00| 4.5 stars, 550 reviews
Actual Review: "I have recently gotten a stand up desk at work due to neck surgery and major back issues, I got the mat cause my feet hurt standing on the regular plastic mats that are supplied. It is releasing the pressures on my feet." - Jenn