Poor Sitting Posture and Back Pain: Causes and Solutions

Many people experience back pain due to poor sitting posture, which increases pressure on the spine and surrounding muscles. Here’s how sitting the wrong way affects your back and what you can do to alleviate the pain.

Why Poor Sitting Posture Causes Back Pain

When you slouch or sit incorrectly, your spine bears unnecessary tension:

• Slouching: Sitting on the upper buttocks instead of the sit bones causes rounded shoulders and an extended lower back. This adds strain to your spine, hamstrings, and supporting muscles.
• Forward Leaning: Leaning toward your phone or computer doubles or triples pressure on the lower lumbar discs. This pressure can lead to disc degeneration or herniation over time.

The effects of poor posture may not be immediate but often manifest as back pain the next morning or later in the week.

Back Problems Linked to Sitting

1. Disc Degeneration (Ages 30–50):
   Sitting for extended periods increases load on lumbar discs, which can lead to herniation. Poor posture compounds this issue, making disc degeneration more common in people with sedentary jobs.

2. Osteoarthritis (Ages 60+):
   Prolonged sitting can stiffen joints and muscles, exacerbating pain for those with osteoarthritis. Movement is crucial to prevent discomfort.

How to Sit Correctly to Avoid Back Pain

1. Take Frequent Breaks

   • Stand and move around at least once or twice an hour.
   • Incorporate short walking breaks to reduce stiffness.

2. Choose the Right Chair

   • Use a chair that supports your anatomy.
   • Sit with your buttocks and sit bones positioned firmly against the backrest for proper support.

3. Consider Alternative Workstations

   • Try a standing or walking desk to vary your posture.
   • Incorporate walking meetings or take calls while walking outside.

4. Practice Proper Sitting Posture

   • Sit with your feet flat on the floor and knees at a 90-degree angle.
   • Keep your back straight and shoulders relaxed.
   • Align your head with your spine to avoid straining your neck.

Exercises to Improve Sitting Posture

Brugger Relief Position

This postural release exercise can alleviate tension and improve posture:

1. Sit on the edge of a chair with your head upright.
2. Place your feet hip-width apart and slightly outward.
3. Gently arch your back, shifting your weight onto your legs.
4. Tilt your pelvis forward and lift your breastbone toward the ceiling.
5. Let your arms relax, turning your palms outward.
6. Hold the position for a few seconds, then release.

Incorporate this exercise into your daily routine to strengthen posture and reduce back pain.