There are 100 million people in the world with lower back pain. If you are one amongst them, you probably live the same sedentary life that they do. You sit at a desk job the whole day, most probably staring at a computer screen. You commute to work long hours, leaving little chance for exercise. With this kind of life style it‘s no wonder that you have lower back pain.
Well, what can we do about sitting for long hours? That’s our job, right? Yes, well, we all cannot change jobs, but we can change the way we live. You can start to move around more frequently. The best thing would be to remember to get up every half hour and walk around, do some stretches and get that blood flowing again. I cannot stress the importance of stretching to keep fit. Get up from your desk, put your hands on your hips and push the hips forward and hold. Now sing the ‘Happy Birthday’ song to yourself and hold till done. Breathe normally while you do this. Walk around for at least 5 minutes with a straight back and good posture to relieve pressure on the spine.
The key to get rid of back pain once and for all is good posture. Stand up straight; keep the shoulders back, chest out a bit. Whether you are sitting or standing your mid back needs to be curved in like as if a ball is pressed into it. After exercise don’t come back and slouch down, sit straight even if you are tired. If you are lying down, keep that mid back curved slightly. It might help you to remember by keeping a rolled up towel behind your back while sitting for sometime till you get the hang of it. A pillow isn’t a bad idea, if all else fails try rolling up a newspaper or magazine to tuck behind that back while sitting
What is a good sitting posture besides keeping your back straight? Try sitting with your hips touching the back of the chair, shoulders pushed back. Try to rest your back and shoulders on the back of the chair. Pull the keyboard closer if possible so that you do not go back to your old slouching posture. Get your monitor at eye level so that you aren’t craning your neck down. It wouldn’t hurt to buy an external keyboard for your laptop, it is money well spent, instead of spending on back pain treatment further down the line. By sitting straight you are avoiding pain medication and other expenses. So keep reminding yourself that you need to make this life style change to seriously get rid of lower back pain for life.