- Use Chairs Correctly - Depending on how you sit in them, many different types of chairs are good for people whose backs ache. Obviously it’s better not to slouch, slip down or lean to one side, even if you feel it relieves the pain. An upholstered chair witha a seat cushion that evenly distributes your weight can help those who may have a herniated disc or piriformis syndrome (pain in the butt). Un-upholstered straight backed chairs can also bring relief because less support and a flat seat produce improved posture and better self-monitoring of weight distribution, and they let the ischial bones (the “sitting bones”) protect the large nerves that travel through the buttocks. Make sure your office chair is adjustable.
- Sleep on a Proper Mattress - If you feel you’re “sleeping wrong,” or if you’re stiff and achy when you get up in the morning, the problem is probably musculoskeletal and relatively easy to deal with. It’s a good idea to do a few forward bends and whole-body stretches before going to bed for the night. If that doesn’t help, a harder mattress or futon might be the answer. A mattress that is neither too soft nor too hard prevents the body from arching or sinking and preserves good standing posture when you’re lying down. Some people swear by Tempur-Pedic and memory foam. Studies have not found convincing evidence for recommending any specific type of mattress for the prevention of low back pain, but a medium-hard mattress may be better than a hard one. One thing is for sure: replace a mattress that is more than 10 years old.
- Change Suspicious Patterns - If your back hurts, look for clues in your past and present. Do you know what brings the pain on and what takes it away? When you’ve got some ideas, you can carefully experiment by starting or stopping an exercise or other repetitive activity. Mix things up by changing shoes, chairs, and posture to see if that helps. Consider having a professional examine the way you walk, because if you have a gait irregularity, it may very well be causing back pain.
- Wear Proper Shoes – Shoes are our foundation, and we use them as foundations and levers when we walk. Ill-fitting shoes influence posture, just as foot abnormalities do, and often cause back ache. High-heeled shoes bring weight forward, arching backs and causing pain. Narrow toes keep the body weight back. Getting high-heeled shoes with narrow toes can cause problems, as the combination will almost certainly create painful contortions when you stand and walk. As for men, shoes must fit well. If they’re a little small, it can affect hamstrings by making them tight and negatively influencing the movement of the hips.
- Take a Warm Bath – If you have musculoskeletal pain, sciatica or piriformis syndrome, warm water can go a long way towards eliminating gravity and taking the pressure off. It’s soothing and relaxing to spend 20 minutes submerged up to your chin in a warm (not hot) bath. If you have multiple sclerosis, don’t take warm baths.
- Stock up on Specialized Cushions – The advantage of special back cushions offered by pharmacies, catalogs, and various sites online is that they remind the sitter to pay attention to posture in the thoracic spine by sitting up in a straight but relaxed position. It’s not difficult to find specialized cushions to make car seats and office chairs more comfortable. Try out different cushions to see which ones are most effective for you.
Source: Loren Fishman, MD – Huffington Post
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