When you have chronic back pain, your daily routine can get complex—but there are simple things you can do every day to help ease the pain.

Sitting with good posture means each part of the body is in alignment with the neighboring parts. Read: Good Posture Helps Reduce Back Pain

1. Support your spine at your desk
Sitting for prolonged periods of time can seriously aggravate your back pain. This is because sitting places a significant amount of pressure on your back muscles and spinal discs.

Furthermore, sitting in a hunched-forward position can overstretch your spinal ligaments and place even more stress on your spinal discs.

Here are a few tips to help support your lower back while you sit:

  • Adjust your office chair so your knees are bent at about a 90-degree angle.
  • 2 fingers should slip easily between the bottom of your thigh and your chair.
  • The backrest of your chair should push your lower back forward slightly. You can use a small pillow if your chair does not provide this support.
  • Place support under your feet to elevate them slightly. Sitting with your knees slightly higher than your hips eliminates some of the pressure on your lumbar spine.
  • Your back and buttocks should be pressed against your chair for support.
  • Keep your chin pulled in and your head tall.
  • Sit as close to your desk as possible.
  • Adjust you computer screen so it is at eye level.

In addition, you may also find relief through an unusual office set-up. For example, using a standing desk or sitting on a yoga ball may bring much-needed relief from your chronic back pain.

Even if you sit with perfect posture, your lower back still needs to move. So make sure to get up and move around every 30 minutes while at the office.

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