Lower Back Pain When Sitting - Causes and Prevention

Next to sleeping, a large majority of people these days spend their time sitting before the computers. This is the main reason that they suffer from lower back pain. The problem arises when people sit in wrong postures. Most of the time they slouch forward as they look upon the computer screen, type on the keyboard or work out the mouse.

How does the lower back pain occur?

When you round your back while slouching, you exert greater pressure on the ligaments, bones, joints, vertebral discs and muscles of the lower back. A sustained pressure on these components of the spine makes them weak. It also wears out the discs, the shock absorbing cushions of the spinal column, and pushes them out of their place. A pushed out disc is called herniated, slipped or bulged disc.

As the disc tears out, it presses against or pinches the roots of the nerve that is located close to it. The affected nerve that runs down the lower back, hips, thighs, knees, legs and feet causes shooting pains.

Why do we slouch?

There are two main reasons we slouch. One is that we get tired sitting in erect posture over a time and bend forward to ease out the tension. The second and the more important reason is that the chairs we sit in have round or concave back. They make us bend forward even if we do not wish to. They force our back to align with their roundness. It assumes the shape of a bow or a hammock. This puts greater weight on the base of the discs in the lower part of the spine.

Apart from sitting in the office chairs, we also have to sit in cars and planes. While it is not possible to stand up in the car, there is little space in the planes to stand up or walk to take rest. The seat backs in the cars and planes also have curves. Sitting over the extended time slows down the blood circulation and reduces the supply of oxygen in the lower back, which is vital to keep it strong.

How to prevent lower back pain when sitting

The best way is to stand up, stretch and walk for a few minutes to ease out the tension of sitting in the same posture. Instead of doing so, people bend forward and keep working. Standing or stretching for a few moments can speed up the blood circulation and recharge the body with a new energy to work.