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What can I put in my chair for back pain?

Calf measure – With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair.

Do back supports for chairs work?

Office Chair Lumbar Back Support is Important – The lower portion of the spine, just above the buttocks, naturally curves inward toward the belly (the lordotic curve). A lumbar back support helps promote good posture by simply filling in the gap between the lumbar spine and the seat, supporting the natural inward curve of the lower back.

Without lumbar back support, it’s more difficult to maintain the correct posture – and the lumbar spine and large muscles in the lower back have to work harder to support the proper curvature and alignment. Over time, as the body tires, the muscles holding the spine in such a position tend to become weak, and the head and upper back tend to lean forward to compensate the weakening of the lumbar muscles.

The natural tendency is to slouch and/or lean forward in the office chair. With good lumbar back support from the office chair, the muscles surrounding the spine are relieved of much of the responsibility of having to keep the spine naturally curved. This support is especially important when seated for a long period.

Is it better to sit without back support?

The Best Way to Sit at a Desk | Lumbar Support & Back Pain Sitting for long periods of time can be hard on the lower back. Without adequate back support, there tends to be a lot of stress on the lumbosacral discs. This leads to poor posture with the soft tissues and joints in the spine becoming stressed.

Sitting in an office chair can put further stress on the lower back if the chair does not have proper lumbar support. For the right lumbar support, it is important you know the best way to sit at a desk. When we are at work, it is common to spend long periods time sitting in a chair. We tend to develop poor posture when we sit and we do a lot of it – at work, watching TV, sitting at a computer, sitting at a child’s sports game or recital, etc.

Our bodies learn to hunch and slouch which creates poor posture. Sitting in an office chair and shifting your weight forward will increase stress on the soft tissue, joints, and discs; this can lead to muscle tension and pain in the lower back and legs.

Should we sit with back support?

What can I do if I have acute low back pain? – The following advice will benefit a majority of people with back pain. If any of the following guidelines causes an increase of pain or spreading of pain to the legs, do not continue the activity and seek the advice of a physician or physical therapist.

Sit as little as possible, and only for short periods of time (10 to 15 minutes). Sit with a back support (such as a rolled-up towel) at the curve of your back. Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.) Your legs should not be crossed and your feet should be flat on the floor.

Here’s how to find a good sitting position when you’re not using a back support or lumbar roll: Correct sitting position without lumbar support. Correct sitting position with lumbar support.

Sit at the end of your chair and slouch completely. Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds. Release the position slightly (about 10 degrees). This is a good sitting posture. Sit in a high-back, firm chair with arm rests. Sitting in a soft couch or chair will tend to make you round your back and won’t support the curve of your back. At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed. When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body. When standing up from a sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

Driving

Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips. Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals.

Standing

Stand with your head up, shoulders straight, chest forward, weight balanced evenly on both feet, and your hips tucked in. Avoid standing in the same position for a long time. If possible, adjust the height of the work table to a comfortable level. When standing, try to elevate one foot by resting it on a stool or box. After several minutes, switch your foot position. While working in the kitchen, open the cabinet under the sink and rest one foot on the inside of the cabinet. Change feet every five to 15 minutes.

Stooping, squatting, and kneeling Decide which position to use. Kneel when you have to go down as far as a squat but need to stay that way for awhile. For each of these positions, face the object, keep your feet apart, tighten your stomach muscles, and lower yourself using your legs. Lifting objects

Try to avoid lifting objects if at all possible. If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds. Before you lift a heavy object, make sure you have firm footing. To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.

Stand with a wide stance close to the object you are trying to pick up and keep your feet firmly on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don’t jerk the object up to your body. Stand completely upright without twisting. Always move your feet forward when lifting an object. If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position. Avoid lifting heavy objects above waist level. Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly. To lower the object, place your feet as you did to lift, tighten stomach muscles, and bend your hips and knees.

Reaching overhead

Use a foot stool or chair to bring yourself up to the level of what you are reaching. Get your body as close as possible to the object you need. Make sure you have a good idea of how heavy the object is you are going to lift. Use two hands to lift.

Sleeping and lying down

Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you’ve always slept on a soft surface, it might be more painful to change to a hard surface. Try to do what’s most comfortable for you. Use a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist might be helpful. Try to sleep in a position that helps you maintain the curve in your back (such as on your back with a lumbar roll or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. When standing up from a lying position, turn on your side, draw up both knees, and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

Other helpful tips

Avoid activities that require bending forward at the waist or stooping. When coughing or sneezing, try to stand up and bend slightly backward to increase the curve in your spine. Sleep on your side with your knees bent. You can also put a pillow between your knees. Try not to sleep on your stomach.

If you sleep on your back, put pillows under your knees and a small pillow under the small of your back. Get useful, helpful and relevant health + wellness information

Can too much lumbar support cause pain?

Here are 4 Ways To Customize Your Chair To Get Rid of Back Pain – #1 Maintain a comfortable distance: Much of the tension on your back is caused by overreaching towards your desk, keyboard and mouse. A simple solution to is to get a little closer and maintain the right distance.

• If you are using a rolling chair, make sure to stay in place so as to be comfortably close to your desk.
• 2 Ensure proper arm support: The armrest of your chair plays an important role in keeping a proper sitting posture.
• Your elbows should be at a slightly more than 90-degree angle.
• Again, avoid overreaching.

Observe that when you slouch, you are putting much of your weight on your back instead of having your arms as support. If you have a chair with adjustable armrests, play with them until you get the proper alignment. Customize depending on your height and comfort.

3 Adjust the height of the chair: Your knees should be roughly at the same height or a little bit lower than your hips. Most office chairs have a way to adjust the height so play around until you find a height that it comfortable for both your knees and forearms. #4 Get the right lumbar support: Many office chairs have some sort of built in lumbar support and you’ll want to make use of it.

Lumbar refers to the lower back. Desk chair ergonomics will have the ears, shoulders and hips aligned so as to relieve pressure and weight from the lumbar portion. Recline the back of the chair to about 100 to 110 degrees. Keep your hips far back in the chair so your lumbar can be fully supported.

You want to maintain the three normal curves of the spine. When your lumbar support is too high, it makes you lean forward and slouch – causing you to feel fatigued. When it’s too low, it forces you to hyper-extend your back – resulting to back pain. Position the adjustable lumbar support just above the belt line.

The goal is to keep the natural curvature of the spine. If your chair doesn’t have a built-in lumbar support, a nice trick is to use a thick throw pillow instead.

Should I put pillow on my chair?

It Improves Your Posture – With lumbar cushions, you sit up straight with a better posture. Poor posture can lead to health conditions like back pain,, and heartburn. By having cushions and other lumber support, it becomes effortless to maintain your posture as you don’t fidget or become neurotic on how you sit.

What is the best spinal support cushion?

We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more, Health / Cecily McAndrews Most of us know what it’s like to experience back pain—that deep achy feeling that persists no matter which way you twist or turn in your seat.

In fact, Shelby Harris, PsyD, DBSM, director of sleep health at Sleepopolis explains that about 84% of all adults are impacted by back pain, and it can seriously wreak havoc on your quality of life. The good news is that lumbar support pillows can provide much-needed relief to help us get through the day and sleep better at night.

When you sit, your lumbar spine flattens and places pressure on your intervertebral discs, which causes strain to your spine, explains Christopher G. Bise, PT, DPT, PhD, OCS, assistant professor at the University of Pittsburgh School of Health and Rehabilitation Science.

1. But lumbar support pillows help maintain the normal curves of your back while you’re seated, which relieves pain and provides support to your spine and muscles.
2. Rahul Shah, MD, a board-certified orthopedic spine and neck surgeon, also notes that lumbar support pillows help you achieve pain-free posture as you sit for long periods throughout the day.

Experts we consulted recommend choosing a lumbar pillow based on factors such as material, shape, and whether or not it has positioning straps for holding the pillow in place. To find the best options available today, members of our team who have lived experience of lower back and neck pain used the most popular lumbar pillows on the market for two weeks and reviewed each option. Coop Home Our Ratings

Comfort 4.3 /5 Support 4.9 /5 Quality 5 /5 Durability 5 /5 Value 5 /5

Why We Like It

This memory foam pillow provides medium-to-firm support and helps improve posture while still being comfortable enough for everyday use.

It’s Worth Noting

The positioning straps are excessively long.

The Coop Ventilated Orthopedic Lumbar Cushion is our top pick because it’s spine-supportive, comfortable, and high quality. This medium-firmness pillow follows the natural curve of the spine for ultimate comfort. Our favorite thing about this pillow is that it encourages straighter sitting and better posture while you work, and it’s still comfortable enough for all-day, everyday use.

We found that this pillow helped us avoid pain completely by keeping our spine and neck in a neutral position. However, the strap length is a potential drawback. The straps seem to be for a much larger and wider office chair than the standard chair we used in our test, and it didn’t always keep the pillow in place, even when on the tightest setting.

This wasn’t a problem at all while we sat, but it did mean the pillow fell forward in the chair every time we stood up. We think that’s a pretty minor inconvenience considering how much pain relief we experience with this pillow, though. Price at time of publication: $35 Product Details:

Shape: Rounded square Material: Memory foam Positioning Straps: Yes

Health / Jessica Juliao Health / Jhett Thompson Health / Jessica Fleming Health / Jessica Juliao Health / Jessica Juliao Health / Jessica Juliao

Amazon Our Ratings

Comfort 4.9 /5 Support 5 /5 Quality 4.8 /5 Durability 5 /5 Value 5 /5

Why We Like It

This pillow stays in place and offers consistent support throughout the day for reduced back tightness and discomfort.

It’s Worth Noting

It’s pretty thick, so it may not be great for tall people looking to use it in their car.

Memory foam makes this Samsonite Ergonomic Lumbar Support Pillow a strong choice for people with posture-specific concerns, as it has just the right amount of firmness. Plus, memory foam contours to your back and spine, which we felt made it extremely comfortable.

It also has a single wrap-around strap to hold it in place, so the pillow doesn’t have to be adjusted often. We noticed a major improvement in our posture when using this pillow and felt more relaxed and less tight at the end of each day. The benefits are also cumulative, meaning we experienced significantly improved levels of lower back tightness and discomfort over time.

Moreover, the pillow keeps its shape and support over time, making it a great value. To care for this lumbar pillow, simply wipe it down. The fabric is durable, and we had no issues with fabric pilling or stretching. The only potential downfall is that its thickness could pose a problem for anyone who is super tall and wants to use it in their car.

Shape: Rounded edge rectangle Material: Memory foam Positioning Straps: Yes

Health / Lauren Coughlin Health / Lauren Coughlin

Amazon Our Ratings

Comfort 4.1 /5 Support 3.7 /5 Quality 5 /5 Durability 5 /5 Value 4.5 /5

Why We Like It

Its wedge-shaped design makes it easy to use in multiple positions, so you can relieve pain no matter where or how you’re seated.

It’s Worth Noting

The different design of this pillow does take some getting used to.

We love the ComfiLife Lumbar Support Memory Foam Pillow for its wedge-shaped arch, which we found extremely comfortable and beneficial for relieving back muscle tightness and pain. While we tested, we found that we could use the unique arch in multiple positions and felt the natural curve of our spine was supported no matter what angle we ended up on.

The pillow also stays in place with minor positioning strap adjustments. It sits comfortably along the whole lower back. During testing, we noticed improved posture, relaxed back muscles, and significantly reduced tightness and discomfort. This pillow is also considered great quality for the price, with no loose threads, frays, rips, or tears noted during testing.

After multiple uses, this pillow kept its shape and support, and the memory foam stayed firm and comfortable. Care is easy with a simple wipe down of the pillow insert or the durable fabric cover. Price at time of publication: $28 Product Details:

Shape: Rectangle with arch Material: Memory foam Positioning Straps: Yes

Sunday Citizen Our Ratings

Comfort 3.8 /5 Support 4.6 /5 Quality 5 /5 Durability 4.8 /5 Value 4.7 /5

Why We Like It

You can use it in comfy chairs or in bed to help get a better night’s rest.

It’s Worth Noting

Because of its sleeper style, this lumbar pillow is longer than options that are intended for chairs.

This isn’t your ordinary memory foam lumbar pillow. The Sunday Citizen Snug Lumbar Support Pillow is longer than your standard office chair lumbar pillow to support you in bed and ease you to sleep. Due to its larger size, the pillow arrives vacuum-sealed, so Sunday Citizen recommends throwing it in the dryer for a few minutes to fluff it and help it expand.

When we tried this one ourselves, we were pleased with how this pillow helped to relieve pain by adding some support and pressure to the lower back, even when on couches and chairs. We felt like we were getting a lot more support from the pillow in chairs where we would normally slouch. Not to mention, it definitely helped with lower back strain and tightness that we’d normally get from sitting or slouching for long periods.

And while it comes with a higher price tag than most, we believe the quality is superior to others. There were no loose threads or frayed edges in sight, the cover was soft and cozy, and the pillow held its shape for the testing period without any reshaping or fluffing necessary.

Shape: Rounded edge rectangle Material: Memory foam Positioning Straps: No

Health / Jaylyn Pruitt Amazon Our Ratings

Comfort 4.2 /5 Support 4.2 /5 Quality 5 /5 Durability 5 /5 Value 5 /5

Why We Like It

It’s an affordable option for providing back support while sitting in chairs.

It’s Worth Noting

We struggled to keep this pillow in place on our office chair.

This lumbar support pillow works well as a cost-conscious option. When we tried it out, the Desk Jockey Lumbar Support Pillow provided the right amount of firmness and comfort for everyday lower back support. The pillow also held its shape and firmness despite everyday use.

1. It’s worth noting that although it gave us support and relief while were seated, it didn’t seem to make any overall improvement over time.
2. And despite being high quality, the elastic bands weren’t a great fit for our office chair.
3. Because our chair is rounded with an opening in the back, the pillow constantly slipped and fell into the opening.

If it had some type of gripper, we think it would be much better suited for modern-looking desk chairs. On a positive note, the straps maintained their stretchiness and didn’t fray or rip. We also didn’t notice any loose threads or fabric pilling during any of our extensive testing.

Shape: Rounded square Material: Memory foam Positioning Straps: Yes

Health / Rachel Thalhuber Health / Rachel Thalhuber

Sojoy Our Ratings

Comfort 4.2 /5 Support 4.7 /5 Quality 5 /5 Durability 5 /5 Value 5 /5

Why We Like It

It’s a 3-in-1 with a grip bottom, making it versatile enough to be used with ease and comfort pretty much anywhere, including the car.

It’s Worth Noting

This multi-use option takes some time to adjust to, especially if you’re new to lumbar pillows.

The 3-in-1 foldable gel seat memory foam cushion from Sojoy offers durable versatility, so you can find your exact sweet spot position—even in the car. The thick cushion consists of two parts that can be used alone or combined via velcro in various ways.

The portability is also a nice feature, and we noted it is easy to transport from the office chair to the car or even use on a train or plane. The grip bottom ensures it stays in place on any surface. Based on our experience, you should plan on easing into using this pillow in the car by starting with shorter time periods and then increasing the time over the course of a week.

Once you get used to the firmness, it keeps you more aligned. Easing in for about a week can help your body adjust to using the pillow and cut down on posture-correcting pain. After the first week of use, we noted increased comfort and improved sitting posture, especially in the car.

Shape: Rounded rectangle Material: Memory foam Positioning Straps: No

Health / Lauren Kane Health / Lauren Kane Health / Lauren Kane

Coushy Our Ratings

Comfort 4.7 /5 Support 4.9 /5 Quality 5 /5 Durability 5 /5 Value 4.8 /5

Why We Like It

It offers upper back support due to its full-coverage design.

It’s Worth Noting

This is a bulky option not well-suited for travel, cushioned chairs, or cars.

The Coushy Ergonomic Back Relief Cushion is great for people with sciatica because its firmness and full coverage encourage less slouching and better spinal alignment. The looping strap and additional strap help the pillow stay in place and make readjusting the pillow unnecessary.

After testing, we noticed a serious reduction in lower back discomfort and overall back pain. While the pillow is firm to the touch, it softens when you lean against it and conforms to your back over time. Even after using the pillow every day for about a month, the quality of the pillow remained high.

There were no loose threads or frayed edges, and we noticed the pillow still looked and felt brand new. And while this product is too bulky to put into a washing machine, we felt like it was easy enough to spot clean with a wipe or paper towel. Price at time of publication: $83 Product Details:

Shape: Chair-shaped square Material: Memory foam Positioning Straps: Yes

Health / Brian Sanford Health / Jhett Thompson

Tempur-Pedic Our Ratings

Comfort 4.4 /5 Support 3.8 /5 Quality 4.7 /5 Durability 5 /5 Value 5 /5

Why We Like It

It’s suitable for long road trips.

It’s Worth Noting

This pillow doesn’t have any straps or gripped areas to help it stay securely in place.

Firm yet soft, this memory foam lumbar back support cushion pillow from Tempur-Pedic is strap-free, so it can be quickly packed up for your next adventure. It can be used in the lumbar area or higher up on the back (mid-back), depending on your preferences.

Even without a strap, the pillow doesn’t slip around or fall down throughout the day. The slightly convex shape also adds to the spinal support, and the benefits can be felt throughout the whole back up to the shoulders. When we tested this pillow, it definitely forced us to sit straighter and prevented us from falling into our natural tendency to hunch or slouch.

At the end of the testing period, no fabric fraying or loose threads were found, and the smooth stretchy material covering the pillow was perfectly intact. The pillow held its shape and still bounced back almost immediately after compression. Overall, we feel like this pillow is above average quality as the lack of straps or grip bottom didn’t interfere with its functionality while we tested.

Shape: Rectangle Material: Memory foam Positioning Straps: No

Health / Anna Knief Health / Anna Knief Health / Anna Knief

Is memory foam good for sitting?

When used on office chairs, the seat cushions support the spine and vertebrae, decreasing pressure on the back while you sit. Memory foam is a smart choice for people sitting in their chairs for many hours a day, and it’s especially beneficial for those with bad backs.

How do I protect my lower back when sitting?

Search Encyclopedia Something as routine as sitting can cause back strain if the movement is not done right. Here are some tips to help protect your back as you sit. When sitting down, follow these steps:

Make sure you can feel the chair behind you with your legs. Place one foot slightly in front of the other. The stomach muscles should be tightened as you bend from the knees, keeping your back straight. Grip the armrests of the chair, or the sides of the seat if there’s no armrest. Bend your knees while using your legs instead of your back to lower yourself into the chair. Scoot your buttocks to the back of the chair until you’re in a comfortable position.

While sitting, you should:

Keep your feet flat on the floor and don’t cross your legs. If necessary, place your feet on a small footrest so that they are fully supported. Use a pillow or other type of support behind your lower back or between your shoulder blades as needed. If you must sit for a long period of time, reposition yourself now and then. You can also reposition the chair. Get up from the chair several times an hour to move around and stretch. For instance, once an hour stand, stretch, put your hands on your lower back, and gently arch backward.

Medical Reviewers:

Louise Cunningham RN BSN Raymond Turley Jr PA-C Thomas N Joseph MD

Is it better to sit or lay down with back pain?

How to relieve the pain – If you’re experiencing back pain when sitting, your impulse may be to lie down and then try to slowly progress back to sitting, says Dr. Atlas. But this is the wrong approach. You should lie down to relieve the pain, but the goal should be not to return to sitting, but rather to regain your ability to stand and move.

How do you tell if lower back pain is muscle or disc?

3. Radiating pain – Strained muscles cause localized pain (at the site of the injury), but the pain can sometimes radiate to your buttocks. However, if you find that your pain runs from your buttocks and down through your leg, you might be dealing with sciatica or even a in your lumbar spine.

How do I know if my chair is causing back pain?

Bad padding – The foam inside the chair is also an important factor in determining the quality of a chair. If your chair doesn’t have sufficient padding or foam, you’re likely to feel uncomfortable and over time, develop back pain. There shouldn’t be too much foam either, because that can result in pain in the hips over time, too.

Why does my back hurt most when sitting?

Mechanical lower back pain – Because it represents 97% of cases, mechanical low back pain deserves to be discussed first. To determine the factors that bring out the pain, the doctor will consider the following causes of mechanical low back pain:

Muscle strain. Spondylolisthesis (slippage of one vertebral body on the next). Herniated disc (the discs, or pads, that act as shock absorbers between the vertebrae can bulge into the space containing the spinal cord or a nerve root and cause pain). Osteoarthritis (a common form of arthritis in which the cartilage that cushions the joints breaks down and bony spurs form in the joint, causing pain and swelling). Spinal stenosis (caused by a narrowing of the bony canal and predisposes some people to pain related to pressure on the spinal nerves or the spinal cord itself).

Low back pain that gets worse with sitting may indicate a herniated lumbar disc (one of the discs in the lower part of the back). This is because certain positions of the body can change the amount of pressure that an out-of-place disc can press on a nerve.

Why does my lower back hurt worse when I lay down or sitting?

Degeneration of Spinal Tissue – Degeneration of spinal tissues occurs naturally throughout life as the spine experiences normal wear-and-tear throughout years. Vertebrae may degenerate and press against nerves that run through the spine. Intervertebral discs wear down and lose their ability to cushion the vertebrae.

Discs can also become herniated or ruptured, causing a bulging disc that may compress spinal nerves and cause pain. The nerves may get more compressed when sitting, making back pain worse when lying down or sitting. A specific nerve named the sciatic nerve originates in the lower spine and runs into the legs.

Compression of this nerve can cause a burning, shooting pain that runs down one of the legs (sciatica).

Is sitting or standing better for lower back pain?

Less back pain – Using a standing desk and moving more throughout the day has been shown to improve back pain. According to a small 2018 study, patients who used a sit-stand desk and participated in counseling to improve sedentary behavior experienced a in low back pain compared to a control group that had neither intervention.