How to Pick an Office Chair to Reduce Back Pain

This takes some of the strain off your neck and shoulders

Adjust your armrests so that they slightly lift your arms at the shoulders. maintain good posture. It is extremely important to adjust your chair to the proportions of your body to optimize your chair for back pain prevention. Here are some simple ways to figure out the desired height of your work station, which depends on your height and the type of work you do. Sit as close as possible to your desk. Keep your upper arms parallel to your spine.

How to Pick an Office Chair to Reduce Back Pain

Adjust the height of your chair so that your elbows are at a 90-The most common health problems among office workers are: headaches and problems with concentration, pain in the neck and shoulders, backache and spine ache , problems with pelvis), pain in thighs, pain in knees and calves.

To find an office chair that fits you need to ask yourself a few questions. For true comfort, start by determining how you will be using the office chair. Office Chairs come with a variety of mechanisms that control the tilt angle, tension tightness and a variety of other office chair controls as well. Depending on how much time you are in your chair, and what you are doing while seated at your desk chair, these features can make a huge difference on whether you are sitting in comfort or not.If you want to know more continure reading …

You can prefer some better than other but take some advice before buying a chair!

degree angle when you rest your hands on your desk.back of your chair with a cushion that causes your lower back to arch slightly when seated. This is essential to minimize back strain. If you’re like most people, lumbar support is the main factor that will determine the extent of your comfort or back pain. Slumping or slouching places extra stress on your lower back, especially on your lumbar discs. The best chair for lower back pain will ensure that the flats of your feet make complete contact with the floor, preventing you from moving your hips forward and slouching. If your seat is too low and your knees are above your hips, you will shorten your hip flexors and also end up with severe lower back pain. Your gaze should be aimed at the center of your computer screen when you’re sitting comfortably with your head facing forward. If your screen is higher or lower than your gaze, raise or lower your chair until it is at the height of your level gaze. To avoid keeping your back in the same position for long periods, make sure you stand, stretch and walk for a few minutes every hour. In general, moving and stretching throughout the day will help keep your joints, ligaments, muscles and tendons loose and healthy, allowing you to relax and focus on your work productively. Some people believe that best chair for back pain is an active, ergonomic chair such as a Swedish kneeling chair or a Swiss exercise ball. These promote good posture and back strength because they require active use of one’s muscles

for balance and to sit upright.

Adjustable armrests are best since they allow user’s arms to rest and relax at the right height. Depending on your work style and requirements, you may not need armrests on your office chair, since they may get in your way as you move around. They should allow the user’s arms to rest comfortably and shoulders to be relaxed. The elbows and lower arms should rest lightly, and the forearm should not be on the armrest while typing.

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The Best Sleep Positions - Sleeping Positions to Avoid Back Pain

Sleeping position can help relieve back pain, do you ever wake up with a tweaked back? Waking up with back pain can really start your day off on the wrong foot. Who knew your night of restful slumber would actually be a night of back torture? The key to waking up pain free could be how you sleep. The Best Sleep Positions - Sleeping Positions to Avoid Back Pain

It can be really difficult to find a comfortable position to sleep when you have back pain. There are several possibilities you might try; the only way to know which works best is by experimentation.

You can sleep on your back if you have some pillows under your legs. How good this is for you probably depends on exactly which disks are having problems though. I personally find this most comfortable when I have two pillows placed just under the knees. If you don't have pillows then this position puts a lot of strain on your lower back, which can be partially reduced by spreading your legs, or bending one knee and sticking your foot under the other knee, kind of like a pillow.

You might also try sleeping on your back, but using a lumbar role just above the belt-line. Sometimes this feels good to me, but usually only when I'm in a lot of pain already. It can be tricky to keep the roll in place. One option is to use a rolled up towel, draped across the bed, or perhaps even tied around your waist (I've never gotten that to work, myself) .

Sleeping on your stomach is also pretty good; I find it's much harder on my neck, but my back likes it. It's good for short naps, especially since I don't find it hurts my neck too much then, and really relaxes my back.

A side position is your next best option for optimal sleep. This also helps to prevent neck and back pain, and is especially important if you are pregnant. CNN reports that sleeping on your side keeps the spine elongated and reduces snoring. A downside could be that side sleeping can increase wrinkles due to the consistent contact of your face with the pillow. Sometimes, the side position can be awkward and you may feel discomfort in the arm, shoulder, or upper back. To counterbalance this, use a thicker pillow to fill the space above your shoulder so the head and neck are supported in a neutral position.
In general, however, the position which I find comfortable most often is sleeping on my side, with a relatively thin pillow tucked between my knees. I almost never wake up in pain after sleeping in this position.

I encourage everybody to experiment with all the different sleeping postures. Also keep in mind that what feels good today may change tomorrow - I've switched between sleeping on my side and other postures several times, usually depending on how bad the pain is. Don't get too set in your ways, and be willing to try changing things around once in a while. The Best Sleep Positions - Sleeping Positions to Avoid Back Pain
Sleeping on your back is the best position to keep back pain at bay. However, sometimes due to individual’s mattresse or body shape, even sleeping on your back can cause lower back pain. Try placing a pillow under your knees to help your back maintain the normal curve. You can also add a small rolled up towel underneath the small of your back for more support.

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Your Sitting Posture and Back Pain - Correct sitting position

Correct sitting posture is very important to avoid back pain, when you maintain a neutral pelvic position with a straight and upright back, the vertebrae in your back are nicely aligned. This takes a lot of pressure off of your spine and back muscles, which can reduce back pain. Your Sitting Posture and Back Pain - Correct sitting position

Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
Here's how to find a good sitting position when you're not using a back support or lumbar roll:
- Sit at the end of your chair and slouch completely.
- Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
- Release the position slightly (about 10 degrees). This is a good sitting posture.

In my personal experience, less than 90 deg. can quickly lead to pain. Exactly 90 deg. feels much better, at least in the short term. Greater than 90 deg. seems, however, to be the least painful of all. It can be hard to get a > 90 deg. position in a regular upright chair, however, without also leaving your back unsupported and hanging, leading to a reduction of lumbar lordosis. One way to avoid this is to role up a towel and sit on it. This will increase the angle between your hips and your back, while still maintaining the good lordosis. Another option is to slouch backwards, and then support your lower back by placing both of your arms behind your back.

Unfortunately there’s not a whole lot of research into how exactly to adopt good posture--a lot of what we know tends to come from being told to “sit up straight” as children. A study in 1999, however, found that sitting at an angle of 110 to 130 degrees is optimal for spine comfort, and another in 2007 showed that leaning back at 135 degrees is ideal for preventing back strain.

Your Sitting Posture and Back Pain - Correct sitting position

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Not only is a position like this difficult to measure and maintain (do you know precisely what angle you’re sitting at right now?), not everyone agrees. Your Sitting Posture and Back Pain - Correct sitting position

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Chronic back pain treatment - Physical therapy and exercise

Millions of Britons have back pain, costing the NHS around £480 million every year. It is often caused by degeneration in the fluid-filled discs that separate and cushion the vertebrae of the spine.

As we age, these discs can weaken and flatten, and bulge (or prolapse) outwards, pressing on the nerves running through the spinal cord. And this can cause inflammation, which leads to scarring, which can trap the nerves. Chronic back pain treatment - Physical therapy and exercise

The fluid in the discs can also seep out and irritate the nerves. As the nerves carry pain messages around the body, you may feel pain in a completely different place.

Initial treatment is with painkillers and perhaps physiotherapy to strengthen the muscles in the back. Losing weight can help reduce pressure on the discs; patients can also be taught to sit, stand and lift properly.

If the problem doesn't resolve, surgery can be used to remove the damaged disc.

Chronic back pain treatment - Physical therapy and exercise
Regular exercise or physical therapy can help strengthen back muscles, maintain healthy weight and enhances mobility.

Yoga improves ability function, eases pain and improves mood.
Physical therapy provides patient education.
Typically a home exercise program is customized to specific patient needs after physical therapy.

Joining your family member or friend on an exercise regime to deal with chronic back pain is positive for their well-being. Since chronic pain sufferers can sometimes become depressed, emotional support can lift spirits and encourage a positive outlook.

Chronic back pain treatment - Physical therapy and exercise

Heel Slides

Lie on your back.
Slowly bend and straighten knee.
Repeat 10 times
.

Abdominal Contraction

Lie on your back with knees bent and hands resting below ribs.
Tighten abdominal muscles to squeeze ribs down toward back.
Be sure not to hold breath.
Hold 5 seconds.
Relax.
Repeat 10 times
.

Wall Squats

Stand with back leaning against wall.
Walk feet 12 inches in front of body.
Keep abdominal muscles tight while slowly bending both knees 45 degrees.
Hold 5 seconds.
Slowly return to upright position.
Repeat 10 times.

Exercise plays a very beneficial role in chronic back pain. Repetition is the key to increasing flexibility, building endurance, and strengthening the specific muscles needed to support and neutralize the spine. Exercise should be considered as part of a broader program to return to normal home, work, and social activities.

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Review of book 7 Steps to a Pain-Free Life: How to Rapidly Relieve Back and Neck Pain

I've got got fretboard troubles for two years of which cause severe along with chronic problems. The particular workout routines within this publication with the proper bed sheets have got built a new connected with difference. I truly do a number of the workout routines each day easily sense a head ache coming, are sitting a long time, or have got a lot of pressure around my shoulder muscles. If you have chronic soreness, this specific publication is worth trying. 7 Steps to a Pain-Free Life: How to Rapidly Relieve Back and Neck Pain review and rating

More richly detailed and in-depth than his previous books, this volume is illustrated with over 100 photos and liberally peppered with real-life case histories. Starting with an analysis of how the back and neck work, it moves on to a discussion of the common causes of pain--bad posture is most often to blame. At the core is a detailed explanation of how to do the McKenzie Method exercises, when to apply them, and how to adjust your personal program over time. Included are instructions for people who suffer with acute back and neck pain (with appropriate cautions regarding when to call a medical professional) as well as for people in special situations like pregnant women, athletes, and seniors. An impassioned introduction by coauthor Craig Kubey, a satisfied convert after suffering intense back and neck pain as a result of several auto accidents, could very well make a believer out of anyone. --Marianne Painter --This text refers to an out of print or unavailable edition of this title.

Review of book 7 Steps to a Pain-Free Life

Patrice M Hutton

I have had neck problems for a couple of years that lead to severe and persistent headaches. The exercises in this book combined with the right pillow have made a world of difference. I do some of the exercises everyday if I feel a headache coming, have been sitting too long, or have a lot of tension in my shoulders. For people with persistent pain, this book is worth trying.

Maybe you will be one of the lucky ones who find this is a complete cure to your problem. Maybe you won't. But it's only 300 pages, easy to read, and extremely cheap. Give it a try.

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