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Are cushions good for back pain?

The ComfiLife Gel Enhanced Seat Cushion relieves pressure on the tailbone We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more, Verywell / Sabrina Jiang Seat cushions can help alleviate pressure off your tailbone and alleviate back pain.

They can also “help maintain healthy curve in your lower spine,” provide more support, and “encourage an improved upright sitting posture,” according to Preston Brown, DPT, owner of Prestige Therapy and Wellness, LLC. When looking for a seat cushion for lower back pain, Brian A. Cole, MD, an orthopedic surgery specialist at Englewood Spine Associates in Englewood, New Jersey, recommends looking for microwavable or freezer-friendly lumbar inserts, expandable straps, and adjustable buckets.

These features can make for a more comfortable sitting position. We researched dozens of seat cushions and evaluated them for material, price, added features, and breathability. Each of the seat cushions chosen in this article was determined to be the best of these factors. Amazon Pros

Memory foam Cooling gel layer Relieves pressure on tailbone

Cons

No size or firmness variability

We chose the ComfiLife cushion as our top pick because it is made of memory foam, and the cushion is topped with cooling gel that will keep you comfortable temperature-wise. It’s also specifically designed to relieve pressure on the coccyx, One of the best parts about this cushion is that it can be used anywhere—at your office, in your car, or at home. Amazon Pros

Insert for heating or cooling Adjustable straps and buckles Travel-friendly

Cons

No size or firmness variability May be too hard for some users

Not only is this option cost-effective, but it also comes with a removable gel insert that can be popped into the freezer and frozen or put into the microwave for a heat-infused boost. To Dr. Cole’s recommendations, it comes with adjustable straps and buckles that will ensure it stays exactly where you choose on the chair and in regard to your back placement.

What should you sit on for lower back pain?

Place a small pillow, a rolled-up towel, or a lumbar roll in the curve of your back if you need extra support. Sit in a chair that is low enough to let you place both feet flat on the floor with both knees slightly lower than your hips.

Is a pillow or no pillow better for back pain?

Designed to promote healthy alignment of the head, neck, and spine, most people consider pillows to be an essential part of their sleep routine. However, some people claim that sleeping without a pillow may prevent wrinkles, improve hair texture, and even cure neck pain.

• While research is still limited, some studies suggest that sleeping without a pillow does have its merits.
• Before you eliminate the pillow from your sleep routine, it’s important to note that not everyone benefits from sleeping without a pillow.
• Certain positions are better suited to pillowless sleep than others, and it’s best to consult with a healthcare professional before making major changes to your sleep setup.

We’ll discuss who stands to gain the most advantages from sleeping without a pillow, and share advice for transitioning to a flat surface when appropriate. Customize Your Comfort Our fully personalized shredded memory foam pillow perfectly blends support and pressure relief. Shop Now While research is limited, anecdotal reports show that sleeping without a pillow can help reduce neck and back pain for some sleepers. Stomach sleepers are generally best suited for going pillowless, because the lower angle of the neck encourages better spinal alignment in this position.

Are lumbar cushions worth it?

Sojoy 3 in 1 Foldable Gel Seat Cushion –

Price: $$ Firmness: high Size: 18.5 x 15 x 2 in.

From uncomfortable office chairs to meditation or yoga sessions on hardwood floors, the Sojoy 3 in 1 Foldable Gel Seat Cushion is an excellent option that’s easy to pack on the go. Filled with memory foam and soft silicone gel, this cushion is designed to support your tailbone and relieve pressure from your lower back.

• It’s also great if you’re recovering from recent surgeries, injuries, or bruises since it can be easily zipped, folded up, and taken anywhere.
• Shop Sojoy 3 in 1 Foldable Gel Seat Cushion online.
• It’s important to look for a lumbar pillow that is comfortable and firm enough to provide support for your lower back.

Most lumbar pillows are made using memory foam, which is soft, supportive, and durable enough to hold its shape even with continued use. Ideally, you should also pick a pillow that has a removable, machine washable cover for easy cleaning. Your lumbar pillow should also be the right size and shape for your body to ensure that it can provide support exactly where you need it.

You may also want to look for an adjustable pillow that can be secured to your chair or seat to help hold it in position. A lumbar support pillow can help improve your posture and relieve back pain. The curved shape of the pillow should rest along the inner curve at the base of the spine to offer constant support while cradling the lower back.

This helps take the pressure off of the spine and keep the back muscles relaxed. Additionally, a lumbar support pillow can help to prevent slouching and hunching over, which can lead to further back pain. When used correctly, a lumbar support pillow can be a helpful tool in managing and preventing back pain.

1. You can also use lumbar support pillows to help keep your spine naturally aligned while sleeping.
2. Many people find that using a lumbar support pillow helps them to sleep better at night and wake up feeling more rested in the morning.
3. The type of material that you should look for in a lumbar pillow can vary depending on your needs and preferences.

The majority of lumbar pillows are made with memory foam. However, some lumbar pillows may also be made using polyurethane foam, latex, or buckwheat, Here is a closer look at each of these materials:

Memory foam: This type of pillow contours to the shape of your body to reduce tension and support spinal alignment. Though memory foam can be beneficial for back pain, it retains heat more than other materials, which may not be a good fit for everyone. Polyurethane foam: Also known as polyfoam, this material offers moderate contouring and is more affordable than memory foam. However, it’s typically not as durable and is also not as dense. Buckwheat: These pillows are filled with buckwheat hulls and are designed to promote airflow to keep you cool. The firmness and height are adjustable and the hulls distribute evenly to help relieve back pain. Still, the higher price tag and rustling noise that these pillows make may be a deterrent to some. Latex: This material is made from the sap of rubber trees. It’s highly durable and breathable, with moderate contouring to provide extra support for your back. On the other hand, latex pillows can be pricey and may not be as widely available as other types.

There are several factors you should consider when shopping for a lumbar pillow, including:

Firmness: It’s important to find a lumbar pillow that offers a good balance of comfort and support and caters to your personal preferences in terms of firmness. Loft: The loft, or height, of a pillow can range from low to high. Many pillows are available with varying height levels or include removable inserts so you can adjust to fit your needs. Size and shape: Many lumbar pillows are designed to support spinal alignment, improve posture, or reduce tension in your lower back to alleviate pain. It’s also important to find a pillow that’s the right size for your body to ensure it stays in place while you’re using it. Materials: Pillows are made using various materials, so it’s best to determine your preference before you start shopping. You should also look for a pillow with a removable cover that can be easily washed. Price: The price for pillows can vary quite a bit and may depend on multiple factors, including the type of material used. Be sure to evaluate your budget and find a price point that you’re comfortable with to find a pillow that fits your needs.

Back pain can make it harder to fall asleep and could cause sleep disturbances. But, according to one 2020 review, improving the quality of your sleep could lead to less back pain, and vice versa. If you’re often sitting for long periods, using a lumbar pillow can reduce back pain by decreasing the strain on your lower back.

A high quality lumbar pillow can also help reduce tension, provide additional support, promote better posture, and improve spinal alignment, all of which could potentially enhance sleep quality, Your sleeping position affects the alignment of your spine and can either improve or worsen lower back pain.

Sleeping on your back is generally considered the best option if you have lower back pain, as it can reduce lumbar pressure and keep your spine aligned to prevent back problems. On the other hand, sleeping on your stomach can strain your lower back and spine, which could actually worsen back pain in the long run.

What pillow do chiropractors recommend for back pain?

Frequently Asked Questions About Pillows for Back Pain – Can the wrong pillow make back pain worse? The wrong pillow can worsen back pain, making it essential for sleepers with back pain to choose their pillows wisely. The wrong pillow will provide inadequate support, placing the head and neck at an uncomfortable angle.

1. This can be the result of a loft that is too high or too low, or a pillow that is not the right firmness for the sleeper.
2. Shoppers need to choose a pillow that supports their sleeping position and body type, including their head size and shoulder width.
3. What is the most important consideration when choosing a pillow for back pain? One of the most important considerations when choosing a pillow for back pain is its loft.

Size and shape are also essential factors, as each impacts how much pressure relief and support the pillow provides. Pillow loft is the height of the pillow, which determines the angle of the head and neck. The pillow should also be large enough to evenly distribute weight and ensure support as sleepers change positions throughout the night.

What is the worst pillow type for back pain? The worst pillow type for back pain is one that flattens easily and does not support the head and neck. Some materials, like low-quality polyester fibers, are less likely to retain shape throughout the night, causing strain on the neck and shoulders. The pillow should maintain its loft and keep the upper body supported.

Can a body pillow help with back pain? A body pillow can help alleviate back pain. Body pillows are long pillows that can be rectangular, U-shaped, or C-shaped. These types of pillows are often used to elevate different parts of the body, reducing pressure on the joints and muscles.

Is it better to sit or lie down with lower 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.

Is memory foam good as a seat cushion?

Photo-Illustration: Chaimae Khouldi; Photo: Retailer Some people believe sitting is the new smoking — which may be a bit of an exaggeration but doesn’t mean that sitting for hours on end is ideal. “Humans were not designed to sit for long periods of time the way that we do today,” says Dr.

Jan Lefkowitz, a chiropractor at Body in Balance in New York. “After 30 minutes of sitting, our supportive postural muscles become fatigued and we begin to slouch.” If you tend to start your workday by making a cup of coffee, sitting down at your desk, and then not moving for long stretches of time, your body may start to feel a little worse for wear.

That’s because slouching causes our shoulders to roll forward and pull our head along with them, putting stress on our spinal discs. Working remotely throughout the pandemic has made people acutely aware of the butt and back strain a poorly designed seating setup can cause.

• Ergonomic chairs are an obvious solution, but don’t overlook the humble seat cushion, advises chiropractor Dr.
• Randi Jaffe,
• I find that when my patients start to use a seat cushion, they often report back that they are more aware of their spinal posture and more likely to make corrections as they sit,” says Jaffe.

“When one adds an ergonomic seat cushion, even the most basic chair gets an immediate upgrade, providing more spinal support and improving one’s posture immediately.” To find the best seat cushions for hours of sitting on your butt, we collected recommendations from Lefkowitz, Jaffe, and three other chiropractors. Dr. David Perna at Back and Body Medical says a simple fix for anyone who wants to improve their posture is to make sure your hips are higher than your knees when sitting. “If you could set your office chair to a height that allows your hips to be higher than your knees, you’re already ahead of the game and trying to maintain some curve in your low back,” he explains.

That curvature is important to maintain proper posture and avoid stressing your tailbone. This cutaway style of cushion is popular because of the way it shifts weight off your tailbone and onto your sit bones, reducing direct pressure on the low back. “When you put the weight on a sit bone, it’s going to encourage a person to keep their low back curvature on their own,” says Perna.

He recommends memory foam cushions like the Sleepavo and says they are especially effective for people sitting on harder chairs, because they help distribute weight across the back, butt, and thighs. If you are a tall person or if your chair isn’t adjustable, a seat cushion can help raise the height of your seat to make it more ergonomic. Perna explains that if you max out the height on your office chair, a heavily padded cushion like the Everlasting Comfort will “give you a few more inches to sit” and ensure you can get your hips up higher than your knees. “Like picking out a new mattress or pillow to sleep on, choosing an ergonomic seat cushion is so specific to the individual,” says Jaffe. She recommends another cutaway-style memory foam cushion, the Aylio Coccyx, because “it can improve the natural curves of the spine while providing a soft yet supportive base that molds to the shape of our individual bodies.” Jaffe says the level of firmness and support you need “can really vary from person to person” and will depend on body shape and weight. In addition to encouraging proper posture, seat cushions can promote good blood flow to your legs, which is important for circulation — especially if you’re sitting for long periods of time, says Dr. Cariann Paul, a chiropractor based in New York City. If you like memory foam’s ability to contour to your butt, but you like gel’s ability to dissipate heat, Dr. Brian Meenan, a chiropractor at Premier Chiropractic Clinic in Pittsburgh, recommends the ComfiLife Seat Cushion. “Most of the research agrees that a contoured gel pillow is the best to use,” he says, noting that “overall, the contoured gel pillows are the most comfortable and they have the most pain-relieving effects.” A cushion like the ComfiLife offers the best of both worlds. Lefkowitz says the Backjoy is the only seat cushion he uses and praises its portability. “Instead of merely supporting the lumbar curvature, which most other products do, it keeps your pelvis in position and prevents it from rolling back,” he explains.

And when your pelvis is stable, it improves the posture of your entire spine, all the way up to your neck and head. “I have personally found the Backjoy to work incredibly well on long car rides. It eliminated the back stiffness I would get commuting to the city every day.” Lefkowitz adds it also works great on office chairs or long plane flights.

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Is it better to have 2 or 3 cushion sofa?

Basically, how many people do want to comfortably sit in the room? Three-cushion couches are perfect for—you guessed it—seating three. While the two-cushion sofas get can be two or four seaters, generally speaking, it’s unlikely someone would sit between guests on a two-cushion couch.

Is it OK to sleep on back without pillow?

What position should I sleep in without a pillow? – Back sleeping is the best position for sleeping without a pillow. Stomach sleeping is the most unhealthy sleep position, with or without a pillow. Sleeping without a pillow as a side sleeper can lead to neck pain due to improper spine alignment.

Why sleep with pillow between legs?

Eliminates pressure and muscle tension – When you lay in your bed to sleep, your knees generally guide themselves together. However, this can place a lot of muscle tension in your lower back, and your hips as your leg pulls from your spine. Placing a pillow between your legs can help reduce muscle tension by preventing your legs from pulling, providing you with a better night’s sleep and less pain and undue stress on your back in the morning.

How can I improve my back pain while sleeping?

Spine experts explain what causes back pain when you sleep and what you can do to wake up with a healthy spine. – Back pain is one of the most common types of pain reported in the United States. Most people — up to eight out of 10 — will have at least one episode of back pain during their lives. While various factors contribute to back pain, how you sleep — from your sleep position to the pillow or mattress you choose — can be a cause.

1. Pain and sleep are interconnected.
2. Back pain can make it harder to get a good night’s sleep, while some research shows that insufficient sleep can exacerbate pain in addition to causing other health problems, from impaired focus to increased risk of cardiovascular disease.
3. The COVID-19 pandemic has only made matters worse.

Disrupted daily routines and anxiety about the pandemic have fueled insomnia, while working from home without proper office equipment has caused more people to experience back and neck aches and pains. Health Matters spoke to Dr. Clark Smith, a neck and back pain medicine specialist with NewYork-Presbyterian Och Spine, and Dr.

Elly Grimes, a physical therapist with Columbia University Irving Medical Center, about what causes sleep-related back pain and what you can do to prevent it. Everyone has unique, individual variations in terms of the shapes of our spines and individual flexibilities. This is called “body anthropometrics,” says Dr.

Grimes, so what’s most important is to find a sleep position that balances support for your spine with comfort and allows you to get a good night’s sleep. Dr. Clark Smith Whatever position a person chooses, having a neutral spine is important, says Dr. Smith. This means there is no major bend in your neck or back. When you lie down, your back either flexes a little bit or extends, meaning it leans forward or leans back, depending on your position.

1. For a lot of people, the easiest way to achieve a neutral spine is to lie on your side with a pillow, either between your knees or a pillow that you’re hugging, and not have your neck or spine contorted in any way, says Dr. Smith.
2. However, people with some conditions, including hip conditions, shoulder bursitis, or hip bursitis, can have trouble with side sleeping.

While there’s no one best position for everyone, lying on the side is usually going to be the healthiest thing in terms of spine care for most people. Some people prefer a firmer mattress, while others prefer something with more moldability, like a foam mattress, but generally, you want a mattress that’s in good condition, says Dr.

Grimes. If you’re sleeping on a sagging mattress and you’re starting to have problems sleeping, rotating the mattress or getting a mattress topper could help. Your body will react to mattresses in different ways. If you’re lying flat on a hard mattress, your spine may be neutral, with no bending or twisting.

This may be beneficial for someone who needs extra support. But if you’re lying flat on your back on a soft mattress, your lumbar spine might bend forward like you’re looking down, which is called “flexion,” says Dr. Smith. This compresses the discs, and that can make disc pain worse.

1. If you’re lying on your stomach in a soft bed, that could extend your back.
2. This position might feel good for the low back in people whose spines bend forward, but it could cause discomfort for others.
3. Pillows should also help you achieve a neutral spine, adds Dr. Smith.
4. Stomach sleepers usually prefer a thin pillow so their neck isn’t contorted, while back and side sleepers can tolerate a thicker pillow as long as their spine stays neutral.

If you’re sleeping on your back and that’s not working out, try sleeping on your side, says Dr. Smith. You could even place a pillow next to your back so if you move from your side to your back in the middle of the night, you’d have a gentle reminder to stay on your side, adds Dr.

Grimes. If you’re a stomach sleeper and you have neck pain, try using a skinnier pillow so your neck is not turned back as much, or if you’re using two pillows, use only one. Props like a pillow or rolled-up towel can also be helpful, says Dr. Grimes. If you sleep on your back, you might get an arch in your back in that position.

If that’s causing pain, place a pillow or two underneath the knees, which helps with low back pressure, and/or place a little towel roll underneath the arch of the low back to support that gap. Similarly, stomach sleepers can put a small pillow under their stomach to help create a neutral spine.

These fixes mean a person can still sleep in their preferred position, but they’re not putting as much stress on the tissues in their spine throughout the night. An expert can help determine the cause of your pain, says Dr. Grimes, though she adds that it might take a bit of detective work. They might ask questions about your sleep positions and if you feel any similar pain connected to sitting or standing, which can help them narrow down the cause of your pain.

It is also important to investigate whether other medical issues are interfering with sleep. If somebody is waking up frequently because of sleep apnea, their back pain might be getting worse because they’re not getting restorative sleep. For some people, immobility while they sleep rather than a particular sleep position could cause pain, says Dr. Dr. Kelly Grimes Today, there’s a lack of separation between work and home for many due to COVID-19, so it’s easy for people to go right from the computer to bed. This is why it’s important to build in behaviors and habits, like a gentle mobility routine, into an intentional nighttime wind-down routine, says Dr.

Grimes. The “motion is lotion” concept means you’re bringing nutrition and blood flow to the tissues in your spine when you move. Here are simple stretches and exercises that you can do before bed to loosen up your back. When you wake up in the morning, if you’re lying on your back, squeeze your abdomen down into the bed to engage those core muscles.

This is called “abdominal bracing,” says Dr. Smith. Or bring your knees to your chest to loosen up your hips a little bit. If you can tolerate it, try some supine knee twists, where you lie on your back and turn your knees to one side. Like the Tin Man with no oil, the spine and other joints can feel stiff and creaky after a period of immobility when you get up, so just giving yourself a little bit of extra time in the morning can also help.

• Often symptoms will improve once you get moving.
• Clark Smith, M.D., MPH, is an attending physiatrist at NewYork-Presbyterian/Columbia University Irving Medical Center and the John A.
• Downey Associate Professor of Rehabilitation and Regenerative Medicine at Columbia University Vagelos College of Physicians and Surgeons.

A fellowship-trained physiatrist, Dr. Smith specializes in treating patients with acute and chronic sports and spine injuries. Dr. Smith is board certified in both physical medicine and rehabilitation and pain medicine. Kelly Grimes, DPT, is a Doctor of Physical Therapy at Columbia University Irving Medical Center who specializes in musculoskeletal pain, with a particular interest and expertise in spine care and scoliosis management across the lifespan.

Is it better to sit on a cushion?

Photo-Illustration: Chaimae Khouldi; Photo: Retailer Some people believe sitting is the new smoking — which may be a bit of an exaggeration but doesn’t mean that sitting for hours on end is ideal. “Humans were not designed to sit for long periods of time the way that we do today,” says Dr.

• Jan Lefkowitz, a chiropractor at Body in Balance in New York.
• After 30 minutes of sitting, our supportive postural muscles become fatigued and we begin to slouch.” If you tend to start your workday by making a cup of coffee, sitting down at your desk, and then not moving for long stretches of time, your body may start to feel a little worse for wear.

That’s because slouching causes our shoulders to roll forward and pull our head along with them, putting stress on our spinal discs. Working remotely throughout the pandemic has made people acutely aware of the butt and back strain a poorly designed seating setup can cause.

Ergonomic chairs are an obvious solution, but don’t overlook the humble seat cushion, advises chiropractor Dr. Randi Jaffe, “I find that when my patients start to use a seat cushion, they often report back that they are more aware of their spinal posture and more likely to make corrections as they sit,” says Jaffe.

“When one adds an ergonomic seat cushion, even the most basic chair gets an immediate upgrade, providing more spinal support and improving one’s posture immediately.” To find the best seat cushions for hours of sitting on your butt, we collected recommendations from Lefkowitz, Jaffe, and three other chiropractors. Dr. David Perna at Back and Body Medical says a simple fix for anyone who wants to improve their posture is to make sure your hips are higher than your knees when sitting. “If you could set your office chair to a height that allows your hips to be higher than your knees, you’re already ahead of the game and trying to maintain some curve in your low back,” he explains.

That curvature is important to maintain proper posture and avoid stressing your tailbone. This cutaway style of cushion is popular because of the way it shifts weight off your tailbone and onto your sit bones, reducing direct pressure on the low back. “When you put the weight on a sit bone, it’s going to encourage a person to keep their low back curvature on their own,” says Perna.

He recommends memory foam cushions like the Sleepavo and says they are especially effective for people sitting on harder chairs, because they help distribute weight across the back, butt, and thighs. If you are a tall person or if your chair isn’t adjustable, a seat cushion can help raise the height of your seat to make it more ergonomic. Perna explains that if you max out the height on your office chair, a heavily padded cushion like the Everlasting Comfort will “give you a few more inches to sit” and ensure you can get your hips up higher than your knees. “Like picking out a new mattress or pillow to sleep on, choosing an ergonomic seat cushion is so specific to the individual,” says Jaffe. She recommends another cutaway-style memory foam cushion, the Aylio Coccyx, because “it can improve the natural curves of the spine while providing a soft yet supportive base that molds to the shape of our individual bodies.” Jaffe says the level of firmness and support you need “can really vary from person to person” and will depend on body shape and weight. In addition to encouraging proper posture, seat cushions can promote good blood flow to your legs, which is important for circulation — especially if you’re sitting for long periods of time, says Dr. Cariann Paul, a chiropractor based in New York City. If you like memory foam’s ability to contour to your butt, but you like gel’s ability to dissipate heat, Dr. Brian Meenan, a chiropractor at Premier Chiropractic Clinic in Pittsburgh, recommends the ComfiLife Seat Cushion. “Most of the research agrees that a contoured gel pillow is the best to use,” he says, noting that “overall, the contoured gel pillows are the most comfortable and they have the most pain-relieving effects.” A cushion like the ComfiLife offers the best of both worlds. Lefkowitz says the Backjoy is the only seat cushion he uses and praises its portability. “Instead of merely supporting the lumbar curvature, which most other products do, it keeps your pelvis in position and prevents it from rolling back,” he explains.

1. And when your pelvis is stable, it improves the posture of your entire spine, all the way up to your neck and head.
2. I have personally found the Backjoy to work incredibly well on long car rides.
3. It eliminated the back stiffness I would get commuting to the city every day.” Lefkowitz adds it also works great on office chairs or long plane flights.

The Strategist is designed to surface the most useful, expert recommendations for things to buy across the vast e-commerce landscape. Some of our latest conquests include the best acne treatments, rolling luggage, pillows for side sleepers, natural anxiety remedies, and bath towels,

Is it good to sit on cushion?

3. Supports and trains the natural posture – We all know that we should try to keep a good posture to avoid health problems in the future. This counts for standing as well as sitting. Using a seating cushion helps to improve your posture. The ergonomic shape supports an upright and healthy seating posture and avoids possible health problems.

What is the most comfortable way to sit with back pain?

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