How to Sit Correctly with Lumbar Support For Maximum Comfort

Today many of us spend more time sitting than ever before. Therefore it is essential to understand the mechanics of sitting correctly. 

Two key elements are a high-quality multi-use memory foam lumbar cushion and frequent breaks to move. The right lumbar support increases productivity and lowers the risk of developing back pain. 

Why Lumbar Support Matters 

First, let's define the lumbar region. The lumbar region of the spine is located in the lower back.

What makes the lumbar spine extra sensitive to injury and pain? The lumbar spine supports the inward curve of the spine. It juggles weight, stress and movement. When we sit without the right lumbar support, this part of the spine often starts to slump. 

Signs and Symptoms of Lumbar Problems

The signs that you have a problem with your lumbar regions vary. They can include a combination of any of the following: 

Neck Pain: Slouching when sitting quickly leads to neck pain

General Back Pain: Poor lumbar support can lead to disc compression, muscle strain and unexplained chronic back pain. 

Shoulder Pain: Poor posture can result in shoulder pain and tension. 

Sciatica: Long-term poor back alignment increases the risk of sciatic nerve inflammation. 

Headaches: Perhaps surprisingly, incorrect lumbar support can lead to headaches. 

Circulation: Circulation is affected by poor posture - especially in the lower part of the body. But, posture also influences heart and lung function.

Digestive Issues: Sitting for extended periods compresses the abdominal organs. This can lead to digestive problems. 

Fatigue: Sitting in an incorrect position requires more energy. Poor posture commonly causes fatigue. 

How Does Lumbar Support Work?

A healthy lumbar region is maintained by proper spinal alignment. This is achieved by standing, moving and sitting in the right position. 

It is important to focus on weight distribution. This eases the strain on muscles, discs and vertebrae.

We often forget to look after our muscle mass. Muscles are important as they support the skeletal structure. Strength training is an essential part of better spinal alignment. 

Correct posture improves aerobic function making it easier for us to breathe and our to function. Two crucial factors when it comes to circulation.  

How To Improve Your Seating Position

Improving your seating positions is done in several ways. 

First, it is important to have access to a chair with a memory foam lumbar support cushion. This plays a role even when you work from home. Sitting for long periods in a dining room or kitchen chair does not support the lumbar spine. 

In a perfect world, your chair should allow height and seat depth adjustment. It should also have armrests and a neckrest. 

Ideally, you should also be able to adjust the lumbar support in the lower part of the chair. The support should fit into your back and support it. 

Even with lumbar support, it is important to check your posture. Your shoulders should be relaxed, not rounded. 

Don´t forget to check your feet and legs. Legs should not be crossed and feet should be positioned on the floor. If you find this challenging, you can use a leg-foot rest. 

If you find your chair still does not offer the right support, there are alternatives you can try. 

A wearable lumbar support is a good idea. You can also try adding a cushion. Standing desks are good but you may still require physical lumbar support. 

Taking frequent breaks allows for movement and rest from monotonous sitting or standing. 

Top Tips For Better Comfort and Productivity 

When you want to make your work day more productive when sitting, you should add a few more considerations to the equation. 

Where is your monitor placed? It is easy to forget about the position of your monitor. Ensure it is placed at eye level directly in front of you.

To avoid eye and neck strain, the monitor should be placed about an arm´s length in front of you. 

The position of your mouse and keyboard also matters. Both should be within easy reach. Check the bend of your elbow. Preferably, it should be no more than 90 degrees. 

Check your posture throughout the day. Are you crossing your legs? If so, change the way you are sitting. When your feet are off the floor or you are balancing on your toes, you need to adjust your position. Our feet our meant to be on the floor when we sit. 

Stand up and stretch. How often should you move? Movement is important. Try to stretch seated or standing every 30 minutes or so. Check your position and return to work.

Strengthening your core muscles is essential. This is challenging to do at work. But, when you are not at work, take part in strength-building classes including yoga and weight lifting. Both have a surprisingly positive effect on your core and posture. 

Life Beyond the Office Chair

It is not only about work life. What you do after work influences your lumbar needs. Perhaps you like to sit on the sofa and crochet. If so, make sure your lumbar region is supported. 

Quality lumbar support is also important when you are travelling Always take the time to check your seated position in the car or on long flights. It does matter. 

We also sit a lot at home. Many of us spend time playing computer games or watching TV. Your gaming chair should also have lumbar support. So should your favourite armchair and space on the sofa. 

Identifying the best seating position is not always easy. If you have been sitting in an incorrect position for a long time, it takes time for your body to adjust. You may even discomfort. 

Yoga, tai-chi and pilates are all great rehab tools for spinning problems and pain. All three help you identify areas of concern. 

Final Thoughts

By understanding the principles of lumbar support and implementing practical advice, you are at less risk of spinal problems.

Invest in quality lumbar support to avoid back pain and health conditions associated with the lumbar spine. 

Brought to you by Your Back Pain Relief