Causes, Treatments, and Prevention of Back Pain During Sitting but Not Standing
Around the world, millions of individuals suffer from back discomfort. Some people experience pain that is exclusive to particular positions, like sitting(Back pain when sitting but not standing). It’s critical to comprehend the underlying reasons, treatments, and preventative measures if you have back discomfort that only occurs when you’re sitting and not standing. This blog offers a thorough approach to assist you in efficiently managing and alleviating this disease.
Recognising the Issue: What Leads to Back Pain When Sitting?
The position of sitting puts a lot of strain on your spine, especially your lower back. Sitting makes some muscles work harder to maintain posture and frequently compresses the spinal discs. Sitting for extended amounts of time or incorrectly can cause discomfort or even persistent back pain. It’s interesting to note that standing helps many people feel better since it improves spinal alignment and lessens disc strain.
Back pain during sitting can be caused by a number of things, such as:
1. Improper Posture: Sitting or slouching without adequate lumbar support might cause spinal disc and back pain.
2. Weak Core Muscles: Sitting becomes uncomfortable when the spine is not sufficiently supported by a weak core.
3. Underlying Conditions: Sitting can make back discomfort worse if you have degenerative disc disease, sciatica, or herniated discs.
4. Inappropriate Furniture: Prolonged discomfort and bad posture might result from unsupportive chairs or incorrect workstation arrangements.
5. Prolonged Sitting: Sitting for long periods of time can cause back muscles to become stiff and decrease blood flow.
Typical Reasons for Sitting-Only Back Pain Without Standing
Let’s examine the particular causes in more detail:
1. Discs that are bulging or herniated Sitting puts more strain on the spinal discs, which can make a bulging or herniated disc worse. This frequently results in lower back pain that is localised or radiates down the legs.
2. Sciatica – Sciatic nerve compression, frequently brought on by a herniated disc or tense muscles, can result in tingling, numbness, or severe pain in the legs, buttocks, and back(Back pain when sitting but not standing).
3. Degenerative Disc Disease (DDD) – As we age, the spinal discs may become less able to cushion, which can cause pain when sitting.
4. Muscle Strain or Spasm – Prolonged sitting, poor posture, or overuse can all result in back pain from muscle strain or spasms.
5. Piriformis Syndrome – Back discomfort when seated can be caused by inflammation or tightness in the buttocks’ piriformis muscle, which can aggravate the sciatic nerve.
6. Facet Joint Dysfunction
– Because this condition is characterised by inflammation or irritation of the facet joints in the spine, which makes the pain worse when you sit.
7. Sacroiliac (SI) Joint Dysfunction
-So ain in the hips and lower back, particularly when sitting for extended periods of time, can be caused by inflammation or misalignment of the SI joint.
Solutions for Sitting-Related Back Pain
Thankfully, there are a number of ways to reduce sitting-related back pain. Here are a few workable answers:
1. Sit with your shoulders relaxed and your back straight to improve your posture.
So make sure a cushion or the chair’s lumbar support is supporting your lower back.
So don’t cross your legs and keep your feet flat on the ground.
2. Modify Your Workspace
– Because make use of an ergonomic chair that promotes good posture and supports your lower back.
– So to avoid stooping, place your computer screen at eye level.
– Because to keep your knees and elbows at a 90-degree angle, make sure your desk and chair are the right height.
3. Take Regular Breaks
– Because every 30 minutes, stand, stretch, or go for a walk to avoid sitting for extended periods of time.
– So remind yourself to switch positions by using a timer or an app.
4. Build Your Core – So to strengthen your core and support your spine, include exercises like planks, bridges, and pelvic tilts in your program.
5. Use Heat or Ice Therapy
– So use an ice pack to lower inflammation or a heating pad to ease tense muscles.
6. Massage and Foam Rolling
-Because using a foam roller or getting a professional massage can assist improve blood flow in the affected areas and relieve tension(Back pain when sitting but not standing).
7. Stretching and Yoga
– So do stretches like cat-cow, child’s pose, or seated forward folds that target the hamstrings, hips, and back. Because yoga can ease lower back tension, increase flexibility, and strengthen core muscles.
8. Off-the-Counter Pain Relief
– Because ibuprofen and other nonsteroidal anti-inflammatory medicines (NSAIDs) can offer short-term relief from back pain.
9. Take Physical Therapy into Consideration
– Because a physical therapist can create a customised strategy to treat muscular imbalances, enhance posture, and reduce discomfort.
Knowing When to Get Medical Help
Although self-care can manage the majority of back pain situations, some symptoms call for a medical evaluation:
– Pain that doesn’t go away or gets worse even after using home remedies.
– Leg weakness, tingling, or numbness.
Excruciating pain that interferes with day-to-day activity.
The inability to control one’s bowels or bladder, which may indicate a medical emergency such as cauda equina syndrome.
Strategies for Prevention
Making ergonomic changes to your surroundings and forming healthy behaviours are two ways to prevent back pain when sitting. Here are a few ways to avoid this:
1. Adopt an Active Lifestyle
-Take part in regular physical activities, such as strength training, flexibility training, and aerobic workouts.
-Incorporate movement into your daily routine to prevent a sedentary lifestyle.
2. Invest in Ergonomic Furniture
-Make use of desks that promote good posture and chairs with lumbar support.
-To switch between sitting and standing, think about getting a standing desk or an adjustable workstation.
3. Keep Your Weight in Check
-Carrying too much weight, particularly around the midsection, can put strain on the lower back and make pain worse.
-Maintain a healthy weight by eating a balanced diet and doing regular exercise.
4. Remain Hydrated – Adequate hydration contributes to the preservation of spinal disc flexibility and integrity.
5. Wear Supportive Footwear – Proper arch support in shoes can help lessen lower back pain.
6. Practice Stress Management – Back pain and tense muscles can result from stress. Engage in relaxation practices such as mindfulness, deep breathing, or meditation.
Back Pain Relief Exercises
Certain exercises can target the muscles that cause sitting-related back pain. A few to attempt are as follows:
With your hands beneath your shoulders and your knees beneath your hips, begin the **Cat-Cow Stretch** on all fours.
Breathe in as you raise your head and arch your back in cow stance, then exhale as you tuck your chin in cat pose and round your back.
Repeat ten to fifteen times.
2. Child’s Pose
– Bend forward on your arms, sit back on your heels, and kneel on the ground.
– Wait 30 to 60 seconds.
3. Pelvic Tilts
– Place your feet flat on the floor and bend your knees while lying on your back.
– Tilt your pelvis upward to flatten your lower back against the floor.
– Hold for five seconds, then do it ten to fifteen times.
4. Hip Flexor Stretch
-Make a 90-degree angle with one foot in front of you while kneeling on one knee.
-Stretch your hip flexors by bending forward a little.
-Hold each side for 20 to 30 seconds.
5. Seated Spinal Twist
– Place your feet flat on the floor and sit in a chair.
-With your backrest for support, twist your upper body to one side.
-Hold each side for 20 to 30 seconds.
Concluding Remarks
Back discomfort that occurs when sitting but not when standing is a common problem that is frequently alleviated with focused workouts, ergonomic changes, and good posture. You can take proactive measures to effectively manage and alleviate back pain by being aware of the causes and putting the preventative techniques and cures described in this article into practice.
Do not be afraid to seek competent medical help if your discomfort intensifies or continues. Your quality of life can be enhanced and additional difficulties can be avoided with early management. Keep in mind that a good back promotes a healthy life, therefore look after it!