A program of strengthening, stretching and aerobic exercises will improve your overall fitness level. Regular exercise is important to prevent back pain and injury. Because extra pounds can make back pain worse, you should maintain a weight that is appropriate for your height and body frame.Įxercise. Your workspace may need to be rearranged to keep your spine from slouching. If you have back pain, you may need to make adjustments to your daily standing, sitting, and sleeping habits and learn proper ways to lift and bend (see Self Care for Neck & Back Pain). The lower back (lumbar curve) bears most of your weight, so proper alignment of this section can prevent injury to your vertebrae, discs, and other portions of your spine. Using correct posture and keeping your spine in alignment are the most important things you can do for your back. With much practice, the correct posture for standing, sitting, and lying down (as described below and on the following page) will gradually replace your old posture. Awareness of your own posture, plus awareness of proper posture which leads to conscious correction.A balance of muscles on both sides of the spine. Posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down. Working together these muscle groups act as guy wires to stabilize your spine. These muscles allow us to stand upright and lift objects. These muscles enable us to flex, or bend forward, and are important in lifting and controlling the arch in the lower back. The flexor muscles are in the front and include the abdominal muscles. These curves are maintained by two muscle groups, flexors and extensors. Regardless of which material you choose, the best lumbar support for office chairs will offer your spine the comfort it needs, so you can concentrate on the work at hand, instead of an aching lower back.The spine has three natural curves, a concave cervical and lumbar curve, and a gentle convex thoracic curve. And if you’re looking for the ultimate in breathability (and a more budget-friendly pick), you may want to forego foam altogether in favor of lightweight mesh. Wu recommends high-density foam, which will maintain its shape in order to “remind the user to sit up.” Keep in mind that memory foam is by far the most commonly used material for lumbar support cushions, but some people find that the material gets warm quickly, so if you tend to run a little hot, you may want to opt for standard foam or a gel-infused memory foam lumbar cushion to keep you cool. Conrad is a fan of memory foam, which offers soft support that molds to your body, while Dr. Head, torso, and low back should be in a vertical position where all components are balanced and comfortable yet active.” Pelvis should be located in a neutral position, not tilted forward or backward and weight resting on top of the ‘sits’ bones. Wu also offers advice for sitting in the most body-friendly way possible at your desk: “Hips and knees bent equal to or more than 90 degrees with feet flat on the floor. Likewise, Karena Wu, a board-certified physical therapist and owner of Active Care Physical Therapy in New York City, says “Adding a lumbar support will add and/or remind the person not to slouch back into the seat back.” She adds, “The lumbar support nestles in the low back region to add support as well as remind the user to sit up with good upright posture.” Dr. Made from dense foam, supportive memory foam, or framed mesh, these curved cushions support the natural S-shape of your spine to promote good posture and prevent aching, so you can work without strain.Īccording to Allen Conrad, Doctor of Chiropractic (D.C.) and owner of Montgomery County Chiropractic Center in North Wales, Pennsylvania, “Prolonged sitting can lead to pressure on your spinal nerves, including the sciatic nerve which runs down your legs,” but adding some lower back support for office chairs can help encourage good posture and prevent soreness. Long hours spent at your desk can add up to some serious back and shoulder discomfort, but the best lumbar support cushions for office chairs can help take the edge off.
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