What is the reason for back pain from long-term sitting

For office workers and students, they mainly sit to attend classes and work in their daily lives, so they are prone to lumbar diseases after sitting for a long time. Therefore, while working or attending class, everyone must pay attention to getting up and walking appropriately, which can effectively relieve the pain in the waist. But some people find that their waist is very sore when they stand up suddenly after sitting for a long time. What is the reason?

Sitting for a long time will cause blood stagnation and poor blood circulation in the waist, so it will hurt. If you sit for a while and move around, you will feel better.

If you have lower back pain caused by sitting for a long time, you can try walking backwards. Walking backwards can help with lower back pain caused by long-term unreasonable posture. Wear flat shoes when walking backwards, walk slowly with small steps, and the amount of exercise should be enough that the waist does not feel tired. You can exercise in small amounts and multiple times. Too much exercise will aggravate low back pain. You can gradually increase the amount of exercise as the number of pains decreases and the pain is relieved. You should do it within your ability and pay attention to safety. If it is inconvenient to walk backwards, you can also exercise at home: barefoot or wear flat shoes, with the forefoot stepping on a book with a thickness of about 20 mm, and stand upright. The longer you stand upright, the better, and feel whether the symptoms are relieved. If backward walking and negative heel standing exercises are effective for low back pain, you can wear a pair of body correction shoes with a high front and a low back. Wearing them is the same as walking normally and walking backwards. It can correct unreasonable postures in standing and walking in daily life, exercise the muscles of the waist and back, promote blood circulation in the waist and back, consolidate the effect of backward walking exercises, and have a rehabilitation effect on low back pain caused by long-term unreasonable postures.

If you have time, you can do some Zhengzhiben stretching: this is a combination and improvement of model training and rehabilitation training. Lie on your back with your feet shoulder-width apart, knees bent and together, and hands raised above your head, palms facing up or inward. It doesn’t matter if your arms can’t be straightened at first; the longer you hold it, the better the effect.

When work requires sitting for a long time, you should sit on a hard chair of moderate height, with your knees slightly higher than your hips and your back close to the chair back to relax and rest your waist muscles, reduce lumbar extension, and be more comfortable. If the chair is too high, you can raise your feet to achieve the same effect. The chair back should be high enough to be just below the shoulder blades to protect the lower back.