Best Sitting Position For Lower Back Pain: Ways To Sit Comfortably

by Will Bozeman

According to the World Health Organization (WHO), in 2020, lower back pain affected a staggering 619 million people worldwide. Furthermore, WHO estimates that the prevalence of this often debilitating condition is only expected to continue to increase in the coming years.

Lower back pain can be caused by a varying number of factors, such as poor posture when sitting for long periods or muscle strain from lifting heavy objects incorrectly. Additionally, there may be an underlying medical condition causing pain throughout the lower back, like degenerative disc disease, where the discs between the vertebrae deteriorate over time.

Lower back pain has the potential to significantly impact an individual’s quality of life, making everyday activities like walking, bending over, and even sitting for long periods a challenge. This pain is oftentimes persistent in nature and it can be difficult to find effective relief.

Furthermore, living with the ongoing pain and limitations of lower back pain can take a toll on our mental well-being, causing feelings of low mood, heightened stress, or disturbances in our sleep patterns.

If you are experiencing lower back pain, one important factor to consider for managing this condition is the way you sit. How you sit can significantly impact your back health and potentially alleviate or exacerbate the pain.

In this article, we will explore the best sitting position for lower back pain and the importance of proper sitting angles. We will also discuss appropriate standing techniques, alternating neutral sitting positions, and how to incorporate additional best practices to help you manage lower back pain.

By exploring these topics, our aim is to provide valuable advice on how to effectively alleviate and prevent lower back pain. Additionally, we will explain how Neuragenex can play a vital role in helping you find long-lasting relief and improve your overall well-being.


1. Getting The Sitting Angle Right

To find the best way to sit with lower back pain, begin by being mindful of the angle at which you sit. The right sitting angle plays a crucial role in providing support to your lower back and reducing muscle and joint strain in that area. Here are a few key points to consider when getting the sitting angle right:

  • Backrest Angle: Start by checking the angle of your backrest. A slightly reclined position, around 100-110 degrees, can help distribute your body weight more evenly and reduce pressure on your lower back. Adjust the backrest of your chair to find a comfortable position that supports the natural curve of your spine.
  • Angling Your Knee: When sitting, avoid crossing your legs, as it can lead to an imbalance in weight distribution. Instead, keep your knees bent at approximately 90 degrees. Ensure both feet are planted equally flat on the floor, and if needed, use a footrest for additional support. This position helps maintain proper alignment and reduces strain on your lower back.

Maintaining a neutral spine while sitting is essential for alleviating lower back pain. Sit up straight with your shoulders relaxed and your spine naturally aligned. It is important to avoid slouching or arching your back, as these positions can strain the back muscles and exacerbate tightness and pain.


2. Stand Up The Right Way

Standing up from a seated position is an everyday activity that individuals with lower back pain often find challenging, as it can worsen the pain they experience.

Imagine you are suffering from lower back pain, and you have finally found a comfortable seat to get some rest. However, the real challenge comes when it’s time to get up. This transition often triggers pinching, grabbing, or lingering aches in your lower back.

To make the process much easier on your back and ensure a smooth and pain-free transition, follow these steps:

  • Firstly, scoot forward to the edge of your chair, ensuring that your buttocks are close to the front edge. This position allows you to have better control and leverage when standing up.
  • Then, bring your feet in toward the chair and check they are firmly on the ground, shoulder-width apart. This stable base provides a solid foundation for your body as you prepare to stand.
  • As you initiate the motion of standing up, place your hands on the armrests or the sides of the chair, then push through your arms while engaging your leg muscles, particularly the quadriceps and glutes. Visualize the action of pushing the floor away with your feet, which activates your leg muscles. This coordinated way of standing helps to evenly distribute the load through your arms, legs, and core, alleviating strain on your lower back.
  • It is best to maintain a straight and upright posture as you rise from a seated position. Try to avoid any sudden jerking or twisting movements that put unnecessary stress on your lower back. Instead, go slowly so you can move smoothly and gradually, using your leg muscles and maintaining proper alignment of your spine.

By following these steps and using proper technique, you can minimize the strain on your lower back when transitioning from sitting to standing. Remember to practice this method regularly for smoother movements and reduced risk of lower back pain.


3. Change Your Neutral Sitting Positions Alternately

Sitting in the same position for extended periods can place strain on your lower back. If you’re sitting at your desk and the minutes turn into hours, you may begin to start feeling that familiar uncomfortable ache. The back strain from maintaining the same position has begun to take its toll.

By changing your neutral sitting position periodically, you can give your lower back much-needed relief from sustained strain and boost your overall comfort and productivity. Here are a few recommended positions you can alternate between:

Reclined Sitting: Leaning back slightly with proper lumbar support can help relieve pressure on your lower back. Use a cushion or a lumbar roll to maintain the natural curve of your spine. This position helps distribute your body weight more evenly and reduces stress on your lower back muscles.

Declined Sitting: Incorporating declined sitting with an adjustable chair can be beneficial in reducing lower back fatigue. The slight forward tilt of the seat shifts some body weight to the stronger thigh muscles, making it harder to slouch or twist and easier to maintain proper posture during work.

Supine Sitting: Lying on your back with your legs elevated, either on a chair or a footrest, is great for relieving pressure on your lower back and promoting improved circulation. Although this position may not be suitable for all settings, such as an office environment, you may choose to try this position during work breaks or at home to give your lower back a rest.

Standing: Whenever possible, consider standing instead of sitting. Standing can help reduce the compressive forces on your lower spine and engage your core muscles, promoting better posture and alleviating lower back pain. Adjustable standing desks are a great option for incorporating more standing time into your work routine. Aim to alternate between sitting and standing throughout a long workday to prevent prolonged stress on your lower back.

In addition to adopting the best sitting positions, there are some additional methods that can further support your lower back health. In the upcoming sections, we will delve in detail into various tools and lifestyle changes that can help you effectively manage lower back pain.


4. Additional Best Practices To Incorporate

As we explore additional best practices for supporting lower back health, we’ll explain a range of techniques and strategies that complement the best sitting positions we have already discussed.

These practices aim to enhance your overall well-being and provide valuable insights into managing lower back pain effectively. We hope that these valuable insights provide you with more ways to alleviate discomfort and improve your daily life.


Utilize Your Armrests

By utilizing the armrests of your chair, you can reduce strain on your lower back by providing essential support to your upper body. To ensure maximum benefit, adjust the armrests to a height that allows your shoulders to relax fully and your elbows to rest comfortably. This promotes the alignment of a neutral spine, preventing awkward angles or slouching and effectively alleviating any unnecessary muscle strain in your lower back.


Use Effective Lumbar Support

During extended periods of sitting, opting for a chair with adequate lumbar support or using a lumbar roll can maintain the natural curve of your lower back. This support effectively relieves pressure and encourages a healthy sitting posture. By ensuring proper lumbar support, you can reduce the risk of developing poor posture and prevent prolonged strain on your lower back that often arises from sitting for extended periods.


Create Changes In Your Diet

While diet alone cannot cure lower back pain, making certain dietary changes can contribute to overall health. A healthy diet can support bone strength, reduce inflammation, and aid in weight management. It is recommended that you consult a healthcare professional or a registered dietitian to create a personalized dietary strategy that is based on your specific needs.

Anti-Inflammatory Diet

Foods rich in anti-inflammatory properties, such as fatty fish (salmon, mackerel), dark leafy greens, berries, turmeric, and olive oil, contain antioxidants and omega-3 fatty acids. Incorporating these essential nutrients into your diet can help reduce the overall inflammation throughout the body, helping to promote the healing of painful conditions such as lower back discomfort.

Eat Foods Rich In Vitamin D & Calcium

Consuming foods rich in vitamin D and calcium, such as dairy products, fortified cereals, eggs, and dark leafy greens, is crucial for maintaining healthy bone mass and supporting overall spine health. Strong bones play a significant role in promoting a healthier lower back and preventing the occurrence of painful conditions.

Avoid Eating Foods That Promote Inflammation

To alleviate the inflammatory processes that can worsen painful conditions affecting the lower back, it is essential to reduce the consumption of processed foods, sugary snacks, and beverages. Instead, opt for whole foods like fruits, vegetables, whole grains, and lean proteins, which support overall health and help reduce inflammation in the body. By making processed foods an occasional option, you can not only promote a healthier lower back but also reduce overall sickness and enhance your well-being.


When Pain Persists, Seek An Effective Solution For Lower Back Pain

If you find yourself dealing with persistent lower back pain that significantly impacts your daily life, and the best sitting positions, additional best practices, and lifestyle modifications do not provide sufficient relief, it may be time to consider seeking an alternative solution.

Neuragenex specializes in Neurofunctional Pain Management, an innovative approach to pain relief that focuses on alleviating pain, restoring health, and enhancing your quality of life. Through the use of advanced medical technologies and techniques, our combined treatments of electroanalgesia and IV hydration therapy target specific nerves responsible for pain transmission while optimizing the body’s healing environment and reducing inflammation

By modulating inappropriate and painful nerve signals and providing the body with tailored essential vitamins and minerals, Neuragenex offers effective and long-term relief from lower back pain. Our approach is designed to address the root causes of pain, promote healing, and ultimately improve your overall well-being, by providing you with personalized treatment options to suit your individual needs.

At Neuragenex, we recognize that pain is a complex experience that can affect both the mind and body. To address the full spectrum of pain, we embrace a multidisciplinary approach to pain management, incorporating counseling and coaching for lifestyle modifications. This comprehensive strategy targets the root causes of pain and enhances overall physical and mental well-being.

Adopting the best sitting positions for lower back pain can significantly contribute to reducing discomfort and promoting better back health. Remember to pay attention to your sitting angle, alternate between different positions, and incorporate additional practices like utilizing armrests and maintaining proper lumbar support.

If your lower back pain persists, Neurofunctional Pain Management can offer effective solutions to help you find relief and improve your quality of life. Reach out to Neuragenex today, and we’ll be honored to assist you on your journey to a pain-free life.

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