Best Chair For Back Pain
Contents
What is the best seating for your back?
Upright with lumbar support – Research from 2015 suggests that sitting on a chair with lumbar support or with knees at a 90-degree angle results in a relatively low reduction in spinal curvature. This position places less pressure on the spine, back muscles, and shoulders.
What kind of chair is best for long hours?
Adjustability – No two bodies are alike, and that’s something the best office chairs take into account. They’re the ones that can be adjusted to fit your unique body and personal workspace. “An ergonomic chair has adjustable seat heights, adjustable arm support, seat depth adjustment, tilting or reclining mechanism and back support,” says Dr.
Seat height: In most cases, even the most basic office chairs have a seat height adjustment, ensuring that your chair will fit comfortably under your desk and allowing you to position your feet squarely on the floor. Seat back angle: Says Deborah McKernan-Ace, program director of the Occupational Therapy Assistant Program at the Rutgers School of Health Professions, “Everyone’s perfect seat back angle depends on their comfort level.” Ideally, look for a seat back that tilts, which will “allow for readjusting back and hip angles periodically.” Armrests: If your chair has armrests, adjust them so they keep your arms at a 90-degree angle while you type, McKernan-Ace recommends. “Armrests should be just beneath your elbows when arms are relaxed.” Accessories: Whether your chair comes with add-ons or you buy them separately, certain items can help customize your comfort. “Accessories, such as a lumbar pillow, may also work to help the chair form fit to one’s body and help to support the muscles in the lower back,” explains Dr. Shah. There are also just-for-fun options out there, like cup holders and massage features—though they, too, really do serve an important purpose at the end of the day.
Are ergonomic chairs better than office chairs?
All ergonomic chairs can be used as office chairs, but not all office chairs are ergonomic. So, what is the difference between an office chair vs ergonomic chair? The biggest difference between these two chairs is the primary purpose that they serve. Regular office chairs are designed to be comfortable for long periods of sitting.
However, they lack the ability to promote proper posture and maximize productivity like ergonomic chairs do. But the differences don’t stop there. In this article, we will talk about what makes ergonomic chairs different from regular office chairs. More than that, we will tell you the importance of having an ergonomic office chair.
Let’s dive right in.
What is the best exercise for lower back pain?
Medically Reviewed by Dan Brennan, MD on May 29, 2023 You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful. Exercise is good for low back pain – but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises can aggravate back pain and should be avoided when you have acute low back pain, Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine. Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg. Leg lifts are sometimes suggested as an exercise to “strengthen your core” or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core. Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times. Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds. Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg. Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times. Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid. Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body. Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves. For further reading, here are more back exercises for women,
