Back pain is a common trait that more people share than you think -- the U.S. National Library of Medicine reports that 80 percent of people will suffer from this form of discomfort at some point in their lives. While regular chiropractic adjustments can greatly reduce your discomfort and improve your quality of life, it's valuable to be proactive by looking for solutions yourself. One of the chief reasons that people have back pain is poor posture. By making some simple changes to the different parts of your body as you sit -- especially if you find yourself seated at work for much of the day -- you can expect to notice some pain relief.
The close proximity of your shoulders to your back means that when your shoulders aren't in an ideal position, your back will soon follow. Pull your shoulders back to open up your chest. If you're a visual person, picture an elastic running between the backs of your shoulders and getting tighter. Don't attain this position to the point of discomfort; the goal should be to achieve a posture that is easy and comfortable to hold while you're seated. If your shoulders get stiff over time, limber them up with some simple rolls and other movements, rather than allowing them to slump forward.
Incorrectly bending your arms can cause your back to slouch and become uncomfortable in time. While sitting in an office chair, adjust the chair's arms to ensure your arms are bent at no fewer than 75 degrees and no more than 90 degrees. Aiming for the 90-degree bend is simple because it's easy to visualize. A chair with arms that are too high or too low can affect your shoulders and back in a short amount of time. If your chair doesn't have arms or have arms that you can adjust for an optimal position, speak to your manager and ask for a new chair.
Hips and Glutes
Press your low back and glutes into the chair's back support. It should comfortably press against your body without leaving a void; if there is a void, a back pad or rolled towel can provide the support you need. Try to keep your weight equally distributed. You shouldn't feel more pressure in one glute or hip than the other as doing so forces a bend in your low back and can lead to pain. When you need to turn or otherwise change your position, aim to do so by swiveling your chair rather than leaning from side to side. For more information, talk to a chiropractor like Healing Center The.