Understanding the Causes of Lower Back Pain While Sitting and Effective Pain Relief Strategies

Factors Contributing to Lower Back Pain While Seated

Not all back pain is alike, and it can be caused by various different things.

Sciatica

Sciatica is a type of pain that happens in the sciatic nerve, which is a big nerve that starts from the lower back and goes down through the buttocks and legs. This pain can happen because of different reasons, like a bone spur on the spine.

The pain can feel like a dull ache or a sudden electric shock. Sitting for a long time can make it hurt more, and usually, the pain is only on one side of your body.

Muscle strain

A lower back muscle strain, known as a lumbar strain, happens when you stretch or twist your back too far. This can cause pain in your lower back and buttocks, and make your back feel stiff and difficult to move.

Usually, these strains get better within a month. However, if they're caused by sitting incorrectly and you don't fix your posture, the problem might keep coming back.

Herniated disc

When you have a herniated disc, one of the first signs you might notice is pain in your lower back. This happens because the disc in your spine is under pressure and has bulged out of its usual shape.

This bulging disc puts stress on your spinal cord and nearby nerves, which leads to pain and sometimes a feeling of numbness.

Herniated discs are more common in older people because they can occur naturally as the body ages. However, they can also happen due to specific incidents like falling, lifting heavy objects incorrectly, or doing repetitive movements that strain the back.

Degenerative disc disease

When the cushions between the bones in the lower back are damaged, it’s known as lumbar or degenerative disc disease.

As people age, these discs naturally wear down, and injuries can cause the outer layer (called the annulus fibrosus) to tear. This outer layer is important because it keeps the soft inner part (the nucleus pulposus) of each disc in place.

When the outer layer tears, the disc cannot repair itself well because it doesn’t have many blood vessels. The soft inner material may then push out of its normal position. This can press on a nerve, causing pain that spreads down the legs.

Although some people with degenerative disc disease don’t feel any symptoms, others experience significant pain in their lower back, buttocks, and thighs. This pain may worsen when bending or sitting down.

Posture

Poor posture, whether you're sitting or standing, can lead to lower back pain. This happens when you slouch too much or lean back too far, which can cause problems.

Even if your back pain isn't directly caused by bad posture, it can still get worse if you continue to have poor posture.

Spinal stenosis

The bones in your spine have a tunnel running through them where the spinal cord is located. This cord connects all the nerves from your body to your brain.

If this tunnel becomes too narrow, it can squeeze the spinal cord, leading to pain, weakness, or numbness. This condition is known as spinal stenosis.

Spinal stenosis can happen due to different reasons like an injury, arthritis, a tumor, or an infection. Some people are born with a naturally narrow spinal canal, which can also cause this problem.

Being out of shape

Your core muscles are the ones around your sides, back, hips, belly, and buttocks. When these muscles are weak, they might not support your spine properly, which can cause pain.

Doing stretching and aerobic exercises can really help make your core muscles stronger. This can reduce the strain on your back and lessen your pain.

Optimal Sitting Position to Alleviate Lower Back Pain

Having good posture matters.

You've probably been told by your parents or teachers to sit up properly when you were younger, and they were right.

Staying in one position for too long isn't good for you. Sitting with your back hunched forward, leaning to one side, or leaning too far back can strain parts of your spine over time, causing pain and other problems.

To improve your posture, imagine a straight line running from your back through your head to the ceiling. Keep your shoulders even and avoid tilting your pelvis forward, which can create a curve in your lower back.

When you sit up straight, you'll feel a slight stretch and lengthening in the lower part of your back.

Natural Solutions for Lower Back Pain While Sitting

To help with lower back pain at home, try these simple remedies:

1. Change your seating position. Use a standing desk or a desk that lets you adjust the monitor height to maintain good posture.

2. Apply ice packs. Cold can reduce back inflammation. Apply ice for about 20 minutes every hour.

3. Use a heating pad. Once inflammation has gone down (usually after a day), heat can be soothing and help healing by increasing blood flow.

5. Use back support. Place a rolled-up towel or a special pillow behind your lower back while sitting to help maintain good posture and stability.

6. Get a massage. Massaging tight muscles can help them relax and loosen up.

7. Try yoga. Yoga can stretch and strengthen your body. There are programs that can be adjusted to suit your needs if some poses are too challenging.

Exercises and Stretches

Here are three stretching exercises that can make your lower back stronger and more toned. These exercises will help improve the strength and appearance of your lower back muscles.

The plank

• To start, get into a plank position where you're resting on your forearms and toes. 
• Make sure your elbows are directly under your shoulders. 
• Push up from your forearms, lifting your body off the ground while keeping your back flat and your elbows still on the ground. 
• Hold this position briefly, then slowly lower yourself back down to the floor.

The arch

• Lie down on your back with your arms resting at your sides.
• Slowly raise your hips off the ground using the muscles in your back, buttocks, and stomach.
• Keep this position for five seconds, then gently lower your hips back down.

Bird dog

• Get down on your hands and knees with your back flat.
• Stretch out one leg and the arm on the opposite side.
• Hold this position for five seconds, then relax.
• Switch to the other leg and arm.

Can Upper Cervical Care Alleviate Persistent Extreme Lower Back Pain?

Upper Cervical Care offers several benefits in alleviating lower back discomfort:

• Alleviate nerve pressure

Misalignments of the atlas and axis can exert pressure on spinal nerves, causing pain, numbness, and tingling sensations in the back, legs, and feet. Upper Cervical Care can correct these misalignments, alleviating nerve pressure.

• Enhance spinal alignment

Misalignments of the atlas and axis can lead to issues like scoliosis and lordosis, which contribute to lower back pain. Upper cervical care can improve spinal alignment, reducing pain.

• Enhance posture

Poor posture during daily activities can be a significant cause of severe lower back pain. Upper cervical care corrects misalignments of the atlas and axis, thus improving posture.

• Reduce stress

Mechanical stress on the cervical spine can exacerbate lower back pain. Postural imbalances can worsen conditions like sciatic nerve compression, a common cause of low back pain.

• Long-term pain relief

Many patients find immediate or gradual pain relief with Upper Cervical Care adjustments, often after years of enduring pain. Correcting cervical misalignments relieves pressure on nerves, offering lasting pain relief.

Takeaway

Lower back pain is a frequent issue, especially as we get older, but there are ways to take care of our backs and make them stronger.

Although it feels good to sit down when our backs hurt, sometimes sitting with bad posture can actually make the pain worse.

To help keep your back healthy, it's important to sit properly, keep your core muscles strong to support your spine, and seek medical advice if the pain is serious or keeps coming back. This will ensure your back stays as healthy as possible.

Upper cervical chiropractic care is a safe option that shows potential for alleviating symptoms such as lower back discomfort. If you're considering exploring Upper Cervical Care in Lutz, Florida, you can utilize this directory to locate a respected Upper Cervical Chiropractor in your vicinity.

For individuals experiencing persistent lower back pain, Upper Cervical Care could offer relief by addressing pain, enhancing posture, and reducing stress.

Disclaimer: 

Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Corrections to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or products you obtain through this article or others.