Simple Strategies to Reduce Back Pain While Sitting
Sitting for long periods can strain your back, especially if you work or study at a desk. Here are three practical tips to keep your spine happy and reduce discomfort:
- Mind Your Posture: Sit with your feet flat on the floor, knees at a 90-degree angle, and your back supported by your chair. Avoid slouching or leaning forward for extended periods.
- Take Micro-Breaks: Stand up, stretch, or walk for 1–2 minutes every 30–60 minutes. Even small breaks help relieve tension in your back muscles.
- Strengthen Your Core: Gentle exercises such as seated marches, bridges, or planks (if cleared by your therapist) can help support your spine and improve posture over time.
Healthy Movement Tip:
Adjusting your workstation can make a big difference. Consider a chair with lumbar support, a footrest, or a monitor at eye level.
Implementing these small changes can help reduce pain, improve comfort, and support better long-term back health. For personalized guidance, schedule an evaluation with one of our PT clinicians.