When you are suffering from lower back pain, getting up from a chair to a standing position is can be harrowing. In fact, as you grow older, you can even feel the pain while still seated. Reaching out for stuff, lifting or twisting becomes a herculean task. Close to 90% of the human race is prone to suffer from lower back pain at some point in their lifetime. In this article, you will get top 10 ways to relieve lower back pain when standing from sitting position.
What Are The Causes of Lower Back Pain?
Sufferers experience this problem anywhere above the legs, but below the ribs. The victim may experience varied symptoms. You can get either a sharp or a dull pain. Sometimes this condition is accompanied by muscle spasms. A myriad of factors is responsible for lower back pain. These include:
- Injury, strain, and overuse
- A genetic defect affecting the spine
- Compression fractures
- Herniated disc
Can Slouching Cause Back Pain When Standing Up?
Slouching or slumping by itself cannot be responsible for lower back pain. However, a poor posture can exacerbate the pain of an already injured back. Adopting a good posture is not a guarantee that you will not experience pain. A good posture is one in which the hips, shoulders, and ears are aligned when you are seated. If you experience any pain when you are in this position, it could mean that you have a problem with your bones or disc. In this case, you will experience a lot of lower back pain when standing.
Why Does Sitting for Long Making It Difficult To Stand?
When you get used to sitting t for prolonged periods, the body becomes accustomed to sitting. This makes it harder to stand with ease. When you sit, the knees come closer to your chest (the “flexion” position). This compromises the optimal performance of the hip muscles. You will thus be unable to extend your hips with ease. When you stand, the muscles will be temporarily locked in place. They tighten and become shorter. The effort of trying to rise extends to the lower back. You experience some level of pain if you have any injuries to the back.
Why Does Sitting Get More Difficult As You Age?
Most kids and teenagers are physically active. They do not experience problems when trying to get off a chair into a standing position. Their ability to handle demanding physical chores is more pronounced. As you get older, this vibrancy goes down. You tend to sit longer in chairs, day after day. You are likely to experience pain trying to get off the chair. The movement will not be as fluid as it used to be in your younger days.
This phenomenon does not affect all the elderly in the same way. Those who tend to sit for six hours or longer are more prone to the problem. So are those who spend the night in their beds curled up. They more often than not complain of stiff muscles in the morning.
If you are suffering from back pain, you can take some steps to ease the problem. The following are top 10 ways to reduces your lower back pain when standing from sitting position.
10 Ways To Relieve Lower Back Pain When Standing From Sitting Position
1. Correct Sitting/Driving Posture for Lower Back Pain
Sit in a manner that helps you to avoid leaning and slouching. To avoid worsening the back pain by slouching, do not sit for over 15 minutes continually. After this period, stand and stretch or stroll around.
Your back should be straight and aligned to the back of the chair as you sit. Ensure that your shoulders are squared and that your heels, back, and neck are aligned. You can use a back support (like a towel or lumbar roll) to support the curve on your back. Keep your legs flat on the floor, and your knees and feet at a right angle. Avoid the temptation to cross your legs. Also, maintain a right angle on your knees and hips.
When driving, ensure that your knees are more elevated than your hips. Use a lumbar roll or other back support at the curve of your back. Ensure that you are close enough to the steering wheel. This way, you will not have to slouch forward as you drive.
2. Recliners for Back Pain
Do recliners help reduce back pain? Experts agree that they do. How do recliners actually help?
Recliners reduce the weight that your body exerts on your back. When you lie on a recliner, your spine gets to rest. This position is far much better than sitting. When you elevate your feet, your back gets a reprieve from all the weight and pain. This will make standing from that position easier than when you sit on a different type of a chair. In fact, close to 70% of doctors recommend the use of recliners. Many of them recommend this alongside other forms of lower back pain treatment.
You could also try massage recliners. Many people have positive reviews about them. The effect of massage recliners on lower back pain is no longer an issue of debate.
3. Use The Right Mattresses for Lower Back Pain
Sleeping on inappropriate mattresses can make your back pain worse. The right mattress reinforces good sleeping posture. They also relieve strain on the muscles and align the spine. The body structures are thus allowed to rejuvenate as you sleep. If this is not done, you are likely to make the back pain worse.
There are many mattresses on the market today. This may pose a challenge of choosing the most appropriate for your condition. Sleep experts agree that some mattresses are better than others for back pain. When you get the best mattresses, you stand a good chance to ease or altogether prevent your back pain.
4. Avoid The Adaptive Shortening Syndrome
Sitting motionless for long periods causes the adaptive shortening syndrome. It is one of the biggest culprits when it comes to lower back pain. Many people who sit for long hours on a daily basis in their offices or driving end up with chronic back pain. So, if you are the kind of person whose career calls for long periods of sitting, you need to take up some exercises. Exercises counter the effects of adaptive shortening syndrome. Some exercises are tailor-made for this purpose. You can do them even in the office. Such exercises help you protect your lower back as you do your job. We have covered some of them in this article.
5. Herbal Therapies and Supplements for Lower Back Pain
You can manage your back pain through natural remedies. Supplements work to lessen back pain arising from arthritis. Some also help to improve the mobility of the lumbar spine. Herbal therapies are good when very strong back spasms attack you. Specialists sometimes do combine herbal therapies are with other forms of treatments. Doctors also often recommend topical treatments in the form of creams and gels.
Consult your doctor before you buy any supplements, herbal remedies, and topical treatments. The doctor is best placed to advise you on their efficacy. They will discuss with you the risks, side effects.
6. Use Aquatic Whirlpools
Therapists recommend doing exercises in warm therapeutic pools to assuage the lower back pain. These activities include floating and stretching exercises. They strengthen the muscles, soothe sore spots and helping the body to deal with pain.
7. Yoga and Laughing are Good for Lower Back Pain
Laughter helps the body to produce endorphins. These are natural painkillers produced by the body. Yoga programs that incorporate laughing help people to reduce stress and pain. Such programs are favored by people who find other forms of exercise too demanding.
Susi Hately is the CEO of the Canadian firm Functional Synergy. He says, “Yoga is therapeutic for people with lower back pain.”
The 2013 Clinical Journal of Pain backs this assertion. It reports that Yoga helps build strength, the range of motion and loosens tight muscles. It also helps in breathing which makes the body relax. This, Hately explains, lowers your perception of pain.
8. Use of Electric Stimulation
The TENS (Transcutaneous Electrical Nerve Stimulator) machines block pain messages to the brain. The TENS machines are small battery-powered gadgets. The user attaches them to the skin. They help to ease your back pain in two ways. Firstly, they block the pain messages to the brain. This means that you stop perceiving the pain. Secondly, the electrical impulses they produce help the body to produce endorphins. Thousands of patients with back pain have found relief by using the TENS machines.
9. Use of Cold and Heat Packs
More and more doctors are recommending the use of cold and heat packs to ease the pain. Cold ice packs reduce inflammation (reduce swelling). Heating pads or heat water bottles help to reduce muscle spasms, cramping, and tension.
10. Establish A Reliable Routine for Exercise
How often do you work out? Choose an exercise routine that you will be comfortable with. Be resolute and consistent. Exercise will only be beneficial to you if you develop a realistic routine and stick to it. Only then, will you be able to relieve the stiffness and tightness that causes you pain? Start by doing easy exercises at least once daily. With time and as you improve, you can space out the exercise to every other day or so. The level of exercises you adopt should also intensify as you move on. But, avoid making your injuries worse by pushing yourself too much at the onset. Easy does it. Here is a look at selected exercises that you can consider:
The Seated Lunge Technique:
This exercise is ideal for those who have to sit all day, every day. It enables you to protect your back against chronic pain. It is good for the lower back and the hips as well. The Seated Lunge Technique relieves the pressure on your back muscles. It also helps the spinal column.
The Deep Squat Exercise:
The Deep Squat Exercises reduce the anterior pelvic tilt. Many people experience this tilt when they stand from a seated position. It also helps to relieve the tightness on the hip that results from sitting for long periods. Doing the deep squat exercises allows more hip and pelvic mobility. In addition, it restores the disc pressure balance. Actually, its benefits extend beyond the lower back. They tighten abdominal muscles and improve on the S-curve of the lumbar region. Doctors recommend this exercise for those who sit or stand for long.
These videos illustrate how you can perform the deep squat exercises in your office or at home.
Stretches to unlock your lower back and hips:
Stretching is another way to relieve your lower back pain. Here are three reliable stretch exercises that you can incorporate into your routine.
a. The Standing Squad Stretch
Hold on to something for balance. Stand on one leg, and grip the ankle or foot of the other leg with one hand. Ensure that your body is straight. Pull the foot of the leg you are holding and press it hard against your butt. Hold for 15 seconds. Repeat the procedure with the other leg. 10 such sets will make you feel a stretch on the thighs. Also, your back will feel much better after the exercise.
b. The Hip/Flexor Stretch
Plant your feet pointing forward, about two feet apart. With your left foot, take a big step forward. Ensure that your right knee is straight as you do this. The bigger the step you can manage, the more the benefits. Put your hands behind your head, with the fingers interlaced. Hold this position for 20 seconds, and then change the position of the legs. 10 such sets every day are good for your lower back and hips.
c. The Wall Quad Stretch
This is an improvement on the on the standing quad stretch. It helps to loosen the tight muscles on your butt, hip and lower back. The following videos show how to do the best quad stretches to relieve lower back pain.
Regardless of how you got your lower back pain, there is a relief for your pain. By following the above guidelines, you should be able to turn things in your favor in due cause. Your doctor should be able to advise you on the path that is most suited for you.