Prevent back issues on the go, i.e. without office chair?

Asked by: Lisa Coleman

How can I sit on my computer without back pain?

To minimize the amount of stress placed on your back, you should sit as close as possible to your desk with your head upright, your upper arms parallel to your spine, and your hands rested at a 90-degree angle on your work surface. Your legs should also be positioned at 90 degrees, directly above your ankles.

How can I prevent back pain at home office?

Avoid prolonged standing for computer work.



Stand and walk around to make or take phone calls. Every 20 to 30 minutes stand, stretch and move around for a minute or two to promote circulation and relax muscles. Walk to get a glass of water or make tea or coffee. But don’t try to work for hours on end standing up.

Is it better to sit without back support?

As a general rule, it is not a good idea to sit on a chair without a backrest, as the lack of back support will disrupt your posture. If you do not have strong core muscles, your back muscles must work more than normal to support the spine.

Which position puts least pressure on back?

Overall, researchers concluded that the 135-degree reclining position put the least stress on the spine and may reduce the risk of back pain. They recommend that people who sit for long periods of time correct their sitting posture and find a chair that allows them to recline.

How can I support my back while sitting?

So you sit down a chair you push your bottom all the way backwards. You now lean forwards. And the towel basically sits on top of your bum. And you now sit back into the chair.

How can I work less painful at home?

At-Home Back Pain Prevention Tips

1. Take frequent breaks to get up, walk around, and stretch.
2. Be conscientious of your posture.
3. Position your desk so that your computer monitor is roughly at eye level and your elbows are bent no more than 90 degrees.
4. Use an adjustable standing desk.

Can sitting at a desk cause back pain?

According to UCLA Health, “sitting for prolonged periods of time can be a major cause of back pain, cause increased stress of the back, neck, arms, and legs and can add a tremendous amount of pressure to the back muscles and spinal discs.

How I cured my low back pain?

10 Ways to Manage Low Back Pain at Home

1. Keep Moving. You might not feel like it when you’re in pain. …
2. Stretch and Strengthen. Strong muscles, especially in your abdominal core, help support your back. …
3. Keep Good Posture. …
4. Maintain a Healthy Weight. …
5. Quit Smoking. …
6. Try Ice and Heat. …
7. Know Your OTC Medications. …
8. Rub on Medicated Creams.

Which position puts most strain on spine?

Sitting is becoming more prevalent while at work, and having a sedentary desk job can result in sitting for around 8 hours a day. This position actually increases the load on your spine more than standing.

Is sitting or standing worse for your back?

Standing burns more calories than sitting, but not a lot more. According to a November 2017 study in Circulation, standing burned an extra . 15 calories per minute compared to sitting. To put that in perspective, a 154-pound (70 kg) person who stands for six hours a day will burn an extra 54 calories.

Is walking good for lower back pain?

The simple movement of walking is one of the best things we can do for chronic lower back pain. Ten to fifteen minutes of walking twice a day will help ease lower back pain. Substitute this activity for a more vigorous type of exercise if you prefer and/or are able.

Is lying down healthier than sitting?

However, a closer look reveals that the pressure on the spine is at its lowest when we are lying in the supine position (it is under eight times less pressure than when we’re sitting). It promotes most complete muscle relaxation, stress-relief and slower heartbeat.