10 Problems with your Chair that Can Contribute to Lower Back Pain

If you work with a computer constantly, drive long distances, or are sitting on the telephone talking to your clients all day, this next blog post will be beneficial for you.

There is a technique of sitting, and your chair has a lot to do with it.

When you sit in a chair, your muscles should be relaxed, and you should have good posture while you sit. An ergonomically correct chair will work with you to ensure that you are sitting correctly and are pain free by the end of the day. Sitting in an ill-fitting chair puts added stress to your body. It can cause fatigue and strain to your muscles. A great chair will allow your body to relax and give you support when your posture is not at its best.

1. Not using a Lumbar Support- this causes added stress to the lower bck. A Lumbar Support is often “C”shaped to conform to the curves of your lumbar spine. A Lumbar Support allows you have the correct lumbar lordosis in your back. There are so many lumbar supports out there with a common goal of making sure you have good posture when you sit. For an office chair lumbar support, try the SitBack Rest. It has slight wings that will hold your midback area in place along with giving you a lordosis in the lumbar spine. If you want something that is less bulky, you can try the SlimRest Back Cushion which is ideal for automobiles. You can also get lumbar support cushions for which you control how much pressure and support you want for your lower back: The Inflatable lumbar support cushion. Recently, we introduced our readers to a back rest that provides ice or heat therapies while you sitting. If you suffer from chronic lower back pain, this back rest has a spot for hot or cold therapy pack- This sitback rest PLUS is very convenient and handy.
   Watch Arc4life's YouTube Video about how to use a lumbar cushion here:
   
   
2. The arm rests are not at the right level. If your armrest is too high or too low they can cause discomfort while you are sitting. Your elbows should reach the arm rests, therefore decreasing the stress on your shoulder muscles. Ideally, your arms should be flexed 75-90 degrees for optimal posture.
   
3. Back rest is scooped in the upper portion of the chair. The backrest should be flat in the upper portion. This can cause you to lean forward or slouch, which is not good for back posture. A chair with a flat back will ensure that as the day progresses and you get more tired, your posture stays in good form.
   
4. Back rest is too vertical
   
5. Backrest is too short
   
6. Jack knifing effect at the hips and knees.This position can exaggerate the curve in the lumbar spine which increase pressure on the lower back muscles and ligaments, creating pain and discomfort. Your knees should be even with your knees or slightly elevated for good posture.
   
7. High front edge of the seat. This can decrease circulation to the legs and feet
   
8. Seat Bottom is too soft in the center. This creates a “bucket effect”- this effect places more stress and load on your outer thighs, instead of the bony joints of your buttocks.
   
9. Feet are not in the right position when sitting. Make sure that when you are sitting, your feet are touching the floor flat. If you are uncomfortable with this, use a foot rest or even a phone book to elevate your feet.
   
10. Overall chair size is not right for you. If you are petite person an over size chair is not going to help you or be comfortable.

Making changes to how we sit can be difficult and discomforting at first. It can even cause soreness because your body is not used to changing the way our muscles are being used. However the effort put into making sure you have good posture while sitting is well worth it. You back will thank you in the long term.

Source: Myofascial Pain and Dysfunction, by Travell and Simons

Photo Source: Joanie Malone


Additional Resources:

• How to treat tight muscles in the lower back
  
• Promote proper posture with the posture correction: no more slouching
  
• The Inflatable Lumbar Back Rest
  
• How to Prevent Neck Pain At Your Desk Job
  
• Components of A Comfortable Work Station
  
• How to Properly wear a lumbar Support Belt for Moderate- Severe Lower back pain
  

Visit Arc 4 Life for your online selection of cervical support neck pillows, orthopedic pain relief products, lower back supports and cushions.



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The Winter Weather is Here: Are you Shoveling Snow Properly?

Today in central Connecticut we had 6-10 inches of snow. We have a very long steep driveway, that needs to get shoveled by hand. Once in a while, our awesome neighbor will come and use his 4 wheeler with a plow hook up to plow our driveway, but we do have to shovel a few times during the winter season. Here are some tips to keep safe this season:

• Bend with the knees, not the back. When you go to pick up or move the snow, bend your knees. You may have to think about this the first few times, but your body will get used to.
  
• Brace shove handle against thigh to lift snow
  
  
• Use a good shovel with a with a bend in the handle. This allows you to stand up straighter as you push for less back strain.
  
  
• With heavy and wet snow lift smaller amounts of snow. Don’t try to push too much snow either, you can injure yourself just like if you tried to lift too much
  
  
• Do some gentle lower back stretches before you start to warm up and loosen up your muscles. Flex forward, extend back, laterally bend right, laterally bend left and hold each stretch for 10-15 seconds.
  
  
• Dress in layers and make sure you try to stay as warm as possible. It is very important to wear a hat, gloves, a scarf, and double socks. If you get cold, you muscles will tighten and you can more easily get injured when cold
  
  
• Wear a support belt if you suffer from back pain. Wearing a lumbosacral belt when you shovel will help you protect your lower back muscles. Here is a great article about how to wear a lumbar support belt: How to Properly wear a lumbar Support Belt for Moderate- Severe Lower back pain
  
  
• Don’t be embarrassed to ask for help
  
  
• Don’t be too cheap to get the driveway plowed- a back injury is not worth it if you have a back condition
  
  
• This applies to using a snow blower as well- let the plow do the work, do not try to push too much snow or move the snow blower to often with out using the motor
  
  
• If you know there is 6-10 inches coming, do some shoveling at the 2” mark and then again when the storms over. As snow sits it can get heavier, making it more likely that you may injure yourself. Fresh snow is lighter and much easier to handle. It is safest to shovel snow early, rather than waiting until the snow stops falling. If you wait, the snow may pack down to create an icy lower layer that is hard to scrape away. So shovel twice when the snow is 2 inches deep rather than waiting to struggle with the ultimate 6 or 8 inches.
  
  
• Take breaks frequently. This is no marathon against your neighbor. Your neighbor may have a 4 wheeler with a plow hook-up and you may just have your lonely snow shovel- its best to be as safe as possible.
  
  
  Shoveling snow in the New England area is inevitable during the Winter Season. We don’t like to do it, but we will because we have to drive out of the driveway and get on with our life. But snow shoveling doesn’t have to be painful and put you on the couch for a few days. Dress warm, rest frequently and keep an eye on the snow accumulation – and you will be safe this winter season.
  
  
  Visit Arc4life.com for your online selection of cervical support neck pillows, orthopedic pain relief products and Home traction units. Products for pain relief.
  
  
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