This Is How You Can Prevent Lower Back Pains When Sitting Too Long!

Whether you experience a sharp, searing pain or a dull ache, lower back pain can be serious. Four out of five adults experience it at one point or another. 

Photo via WebMD

According to Healthline, the common reason why your back hurt is from bad posture while seated - sitting in a slouch or hunched over position can put strains on the discs, the fluid-filled cushions that protect your vertebrae from rubbing together.

And in case you didn’t know, especially those who work in an office all day long, sitting in one position for too long isn’t healthy. 

Sitting with your back rounded forward, slumped to one side or leaning too far back can put stress on some parts of your spine! This can lead to pain, as well as other issues. 

So, to help you straighten your lower back… here are several stretching exercises that you can try! 

The plank

1. Get into a pushup position with your forearms on the ground

2. Keeping your elbows in line with your shoulders, push up onto your forearms and toes, keeping your back straight and your elbows on the ground

3. Hold for a few seconds, and then lower yourself to the floor

The bird dog

1. Get on your hands and knees, keeping your back straight

2. Extend one leg and the opposite arm straight out

3. Hold for five seconds, and then rest

4. Alternate with the other leg and arm

The arch

1. Lie on your back with your arms by your sides

2. Gradually lift your hips using your back, buttocks, and abdominal muscles

3. Hold for five seconds, and then relax

While lower back pain usually clears up with exercise and better sitting posture, you should see a doctor if: 

• the pain is persistent and doesn’t seem to be getting better.

• you have tingling or numbness in your back legs.

• you’re unusually weak, having a fever or losing weight.

Photo via Verywell Health

These symptoms can actually signal a more serious medical condition that should be addressed right away!

Lower back pain is a common problem, especially in working adults, and while it’s likely to get worse as we age, there are things we can do to protect and strengthen our backs!

Take care! 

By: Aishah Akashah Ahadiat