How To Sit With Lower Back Pain

Suffering from lower back pain?

Feels difficult in sitting position on a chair due to lower back pain?

Don’t need to worry now as we have made a complete guide after a lot of hours of research only for you on how to sit with the lower back pain to get pain relief.

The American Chiropractic Association claimed that about 31 million people are suffering back pain at the present age besides physical therapy.

Sitting with bad or poor posture may cause your chronic low back pain to hurt you more.

The fluid-filled discs, which protect the vertebrae from rubbing together when we sit slouched or hunched, can be strained by such a sitting position.

To recover from acute low back pain relief (intense pain that subsides after a short period) is to maintain the normal curve of your spine (hollow or lordosis).

Tips To Sit With Lower Back Pain

lower back pain

Sitting Position Picture Credits:

There are some tips that help you to sit with lower back pain and assist you to relieve pain too;

  • Never sit with the crossing legs. It may seem natural and comfortable to cross your legs, but it contributes to your back pain when sitting in the same position for a long.
  • Always keep your feet flat on the floor. Because it distributes more body weight to your legs.
  • The rolled up towel on the back as a result, can reduce the amount of stress and pain in your back.
  • Always get up and move around whenever you feel back pain as it helps to reduce your pain in the same sitting posture.
  • It can be difficult for your back and core to sit in one position for long periods of time.
  • In fact, these areas are responsible for keeping your correct sitting position while seated. When you sit for a long time, your muscles become tired due to the same poor sitting posture for a long.

PS: Get up and move around every 30 minutes to avoid back pain and nerve pain or neurological disorders.

Keeping your knees bent slightly above your hips will help your back while you’re sitting. This is the easiest thing to do if you sit a lot at work.

Keep in mind that always select an office chair that allows you to adjust your height to get the pain worse.

P.S: You may not be able to adjust your height alone due to long legs.

Then you should put a stool or box under your foot rest that can help you get your core muscles, knees, lumbar support, and the entire body to the right height and relieves pain in sitting positions.

Neutral Position To Sit On Chair With Back Pain

  • Always sit in the right position good posture almost 90-degree angle to reduce pain
  • Keep all things of your need within your reach on office chairs
  • Arrange extra back muscles and leg muscles support for your chair
  • Always select a chair that has pivots and rolls for whole body
  • Ensure the armrest of your chair

Causes Of Back Pain

Everyone is not facing the same type of back pain, there are different type of pains and their causes as:


Pain in the sciatic nerve, which runs down the base of the spine into your legs, is known as sciatica.

This condition can be caused by a number of conditions, including a bone spur on the spine due to bad posture.

Herniated Disc

If you have a herniated disc, the first symptoms you will feel are back pain and leg pain.

The disc you have is no longer in its normal shape due to a pressure situation.

The spinal cord and nerves in the area are thus stressed, causing pain and even numbness.

Muscle Strain

A muscle strain in the lower back is also known as lumbar strain. It happens when you overstretch or twist your back.

If muscle strain happens to you then you may feel the pain that extends down into your buttocks but not to your legs.

The strain in your body will also make your back stiff and hard to move or tissue damage.


Spinal Stenosis

Each bone in the spine has a hole in the middle through which the spinal cord passes.

Your nervous system communicates with your brain via this system.

When the tube isn’t wide enough, the cord gets squeezed, which will cause pain, numbness, or weakness.

This is called spinal stenosis.


How to sit with the lower back pain?

You should sit upright with your shoulders relaxed and your body, arms, feet spinal discs, and shoulders supported against the back of your chair.

Place a small pillow or rolled towel between your lower back and your seat chair height. Keep your feet flat on the ground.

What is better to rest or move with back pain?

It is unhelpful to lie down for longer than a day or two to get rid of back pain.

It is possible to recover more quickly without bed rest.

Even a little bit of movement, or returning to activities such as walking, will help you feel better faster.

Which is the best exercise for lower back pain?

Swimming, walking, and bicycling may all assist in reducing back pain. You can start with short sessions and build up over time.

If your back still hurts, try swimming, where the water or ice pack supports your body.

How to cure back pain at home?

To get a cure for lower back pain you should follow these steps:

  1. Keep Moving which may be irritating for you if you are in pain
  2. Strong muscles, especially in the abdominal core, help to support your back pain
  3. Keep your Posture good
  4. Maintain healthy Weight
  5. Quit the Smoking
  6. Try Ice and Heat massage
  7. Take your OTC Medications
  8. Rub back with Medicated Creams