How to Counter Back Pain When Sitting
I’m here to share with you one of the big questions, on how to counter back pain when sitting. Maybe you’ve been sitting at your desk or driving, and your back is maybe feeling a little achy, neck is a little bit sore and maybe your shoulders are slumping a little bit and tired. This blog post goes along with a video I prepared. If you want to watch along with this, you can see it on my YouTube channel.
The truth is that we tend to do tons of sitting and this leads to a lot more stress on our spine and our bodies.
What are some things that we can do to offset that and help decompress some of the spine, make it feel better?
Now one of the things is I’d like to show you a big part of what is affected is your neck, your upper back and your lower back and we tend to, over time, when we’re at the computer, tend to sit in a low position like this. We start this slouch at the computer, we find this comfortable position, legs and knees tend to go a little more apart, and that will definitely affect your back and what’s going on.
So obviously pay attention to your body. The big thing you can do is if you get your feet back, bring yourself toward the edge of the chair, your desk chair, find yourself sitting up a little bit straighter, even by simply having your feet back and coming toward the edge of the chair here.
The next thing to do is get the feel for where your pelvis is on the actual chair, sitting up as straight as you possibly can. By doing that, you want to be able to take a full breath into through your nose, and out through your mouth, and that way you’re starting to get more oxygen into the lungs and into your body.
That starts making your body become more alert or awake as well.
So the next thing that you can do if you’re in the sitting position and doing tons of work in front of the computer at your desk is getting your head into a posture that’s where the shoulders are slightly back, chest is forward in the upward position as well, but simply take or almost translate the chin and neck backward.
That reduces the stress onto the spinal column from the base of the neck and the shoulder area. This is what will help you to reduce whether it’s a headache, neck pain, back pain, tension, muscles, migraines, a lot of what we see is because of our posture.
Take a look at how you’re sitting throughout the day just get yourself in a more regular position, slightly retract the chin back, make the muscles in the back of your neck work a little bit more and you’ll find that stress is a lot less on the neck, back, reducing some of the pain and tension that’s in there.
I hope this helps you on how to counter back pain when sitting.
Dr. David Warwick, DC, is a board-certified chiropractor with over two decades of experience helping people find fast, effective relief from back and neck pain. He is the only chiropractor in Lacey, WA certified in the Zone Technique — a specialized healing method that restores balance to the body’s six systems for long-term wellness.
At Warwick Chiropractic & Massage, Dr. Warwick focuses on short-term, results-driven care, helping patients return to life without unnecessary long-term treatment plans. His clinic welcomes walk-ins and offers convenient online scheduling for modern, flexible chiropractic care.
Dr. Warwick is committed to educating his patients and the public about natural pain relief, spinal health, and how chiropractic care can be both simple and life-changing.
