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How to Relieve Back Pain (from Sitting Too Much)


Many people suffer from pain in their low back, hips or knees from sitting for long hours. The main reason for this is that sitting, in an office chair or on the couch, is a static posture that increases stress in the back, shoulders, arms, and legs, and adds large amounts of pressure to the back muscles and spinal discs.

Try this simple exercise using a tennis or lacrosse ball to help relieve your back pain:

One key to recovering from low back pain is learning to maintain a neutral spine. Releasing tight hip flexors and developing a strong, functional core will help decrease your recovery time.

Here are some commonly prescribed tips to help decrease the stress on your back:

- Sit for short periods at a time, between 10-15 minutes

- Adjust your monitor so top of the screen is at eye height

- Keep your elbows, hips and knees at a right angle

- Your feet should be flat on the floor

- Don't cross your legs when you sit

You can cross your legs as long as you are not always crossing them the same way and holding that position for long periods of time. If you continue to have pain or your pain increases to your legs, seek out the advice of your doctor or physical therapist.

Please consult your doctor or health care provider if you are unsure at all about trying a new exercise.