Don’t Take Back Pain Sitting Down

Sitting down, often considered a respite for relaxation after a day on one’s feet, proves to be a source of discomfort and pain for many individuals. Rather than alleviating pain, prolonged periods of sitting tend to exacerbate back pain and discomfort for some people.

What causes lower back pain when sitting?

While the specific cause of back pain can be challenging to pinpoint, muscle spasms are frequently identified as a common culprit. Although there isn’t conclusive evidence linking sitting to an increase in muscle spasms, individuals frequently report heightened back muscle tightness and discomfort with extended periods of sitting.

A common scenario illustrating this is a long car ride. While some attribute the pain to the jolts and vibrations experienced on the road, in many cases, it’s the sustained pressure from sitting that triggers the issue.

If you find yourself experiencing lower back pain while sitting, it could be indicative of various common conditions, according to Dr. Steven J. Atlas, an associate professor of medicine at Harvard Medical School.

Herniated Discs

A herniated disc refers to a condition affecting the discs, which act as cushions between the vertebrae in the spine. In this condition, a disc can develop a bulge, leading to the potential compression of a nearby spinal nerve, resulting in pain.

Dr. Atlas notes, “There have been some studies that measured the amount of pressure on the discs. Not surprisingly, the pressure is lowest when you’re lying down.” However, when you’re sitting, there is increased pressure on the discs compared to when you’re standing.

Dr. Atlas adds, “In fact, if I come into the exam room and a patient is standing, rather than sitting, my suspicion that the person has a disc herniation goes up a lot.”

Sciatica

While disc problems can cause back pain independently, the emergence of leg pain may indicate sciatica, a form of nerve pain. Sciatica often occurs when a herniated disc compresses one of the sciatic nerves, which are the longest nerves in the body, extending from the lower back into each leg.

Individuals with sciatica commonly describe a burning pain that encompasses the lower back, the leg, and occasionally the foot.

When lower back pain is eased by sitting

In older women, a common condition that finds relief through sitting is spinal stenosis, a form of arthritis affecting the lower back. Dr. Atlas explains, “In cases where the arthritis is severe enough to pinch nerves going to the buttocks and legs, people often report that the pain is better when sitting than standing.” This is attributed to the bending forward that occurs when sitting, which may temporarily alleviate pain by spreading out the arthritic bones.

Additionally, relief from pain may be experienced when leaning forward while using a shopping cart or a walker. This position can contribute to the temporary alleviation of pain associated with spinal stenosis.

When to see a doctor

If you are experiencing back pain, Dr. Steven J. Atlas advises that, in most cases, self-management is a viable approach. He suggests modifying your activity and gradually working towards regaining function. However, seeking medical attention is recommended if the pain persists after modifying your activity for a few weeks. Improvement in sciatica from a herniated disc, for example, may take up to four to six weeks.

Urgent medical attention is warranted if the pain is exceptionally severe, if it temporarily improves but returns, or if it follows an injury such as a fall, car accident, or slipping on ice. Dr. Atlas emphasizes the distinction between back pain resulting from regular movements and that which occurs after a specific injury. For instance, back pain arising while bending to tie your shoe is not considered an injury.

How to relieve the pain

If you’re grappling with back pain while sitting, the instinct might be to lie down and then gradually attempt to resume sitting, according to Dr. Atlas. However, he suggests that this approach is misguided. While lying down can provide relief, the objective should not be to return to a seated position but rather to recover the ability to stand and move.

“The goal isn’t to get into the chair. The goal is to start moving. Walking is better than sitting,” emphasizes Dr. Atlas. Movement is frequently considered the most effective remedy for alleviating pain.

Treating back pain

When seeking professional help for back pain, the treatments recommended by your doctor often align with the strategies you can employ at home.

Dr. Atlas notes a shift away from medical interventions for back pain, with an increased emphasis on non-pharmacological approaches. He emphasizes the growing awareness of the risks associated with medications like acetaminophen, especially among older adults.

A standard treatment protocol usually begins with modifying activities and gradually introduces exercise. For individuals with severe symptoms, the primary therapeutic approach may involve manual treatments such as massage, chiropractic care, or physical therapy, according to Dr. Atlas.

Preventing problems

To prevent and alleviate back pain, prioritizing regular physical activity is crucial. Engaging in exercises that enhance strength, increase flexibility, and ensure balance on both sides of the body can contribute to a stronger back and reduce the likelihood of experiencing pain in the future.

In particular, individuals with desk jobs are encouraged to break up prolonged sitting periods. Taking short breaks every 30 minutes to stand, walk, or perform simple stretches can help prevent the onset of back pain. Whether it’s getting a drink of water or picking up mail, incorporating these breaks into the daily routine can be beneficial for maintaining a healthy back.

Simple exercises for a healthy back

Incorporating simple and doctor-approved exercises into your routine can contribute to maintaining a healthy back by building both strength and flexibility. Here are some exercises to consider:

1. Single Knee-to-Chest Stretch:

• Lie on your back with both knees bent.
• Pull one knee toward your chest and hold for 5 to 10 seconds.
• Return to the starting position.
• Repeat with the other leg.
• Perform this 5 to 10 times with each leg.

2. Double Knee-to-Chest Stretch:

• Lie on your back with both knees bent and feet on the floor.
• Pull both knees toward your chest and hold for 5 to 10 seconds.
• Return to the starting position.
• Repeat this 5 to 10 times.

3. Lower Back Flatten:

• Lie on your back with both knees bent and feet on the floor.
• Gently flatten your lower back to the floor and hold for 5 to 10 seconds, then relax.
• Repeat this 5 to 10 times.

4. Prone Press-up:

• Lie face down on the floor, bed, or exercise mat.
• Bend your torso upward, resting the weight on your forearms.
• Gently arch your lower back and hold for 10 seconds, then relax.
• Repeat this 5 to 10 times.

5. Leg Lifts:

• Start on your hands and knees.
• Lift and straighten one leg, extending it gently backward without lifting it above your body level.
• Hold the position for 5 seconds.
• Repeat this 5 to 10 times with each leg.

6. Pelvic Lifts:

• Lie on your back with both knees bent and feet on the floor.
• Gently raise your buttocks off the floor 4 to 6 inches, hold for 5 seconds, and return to the starting position.
• Perform this 5 to 10 times.

Remember to consult with your doctor before starting any exercise regimen, especially if you have pre-existing back conditions.