Disability Lower Back Pain Made Worse by Sitting Down

The importance of finding comfort and relief from disability lower back pain made worse by sitting down, cannot be over-emphasised.

In this post, we will provide you with a comprehensive guide to help you navigate the challenges of sitting with a disability while minimising your pain and discomfort. Our goal is to ensure you can enjoy a more comfortable sitting experience. So, let’s dive right in and discover these valuable tips for disability pain-free sitting!

There are many tips for pain-free sitting, including moving, lying down, sitting in a non-slouched position, getting up, and pain management techniques. These tips will make the difference between a functional and inactive life.

Your spine/ backbone is an intricate system composed of 24 vertebrae, stacked upon one another and supported by ligaments and muscles. Poor sitting posture, workplace ergonomics or disability, over time, can damage these delicate structures, leading to chronic backache.

Disability Lower Back Pain Made Worse by Sitting Down Solution 1: Move to relieve pain

Back pain is a common ailment that affects almost 80% of the population at some point in their lives. Each year, the NHS spends £5 billion treating back pain. Thankfully, moving to relieve lower back pain is one of them.

Switching positions frequently is one way to relieve back pain when you’re sitting. Try using a cushion or a rolled-up towel. Putting your feet up while sitting can also provide extra lumbar support.

When lying down at night, you may want to sleep on your side to open up the joints of the pelvis and relieve pressure on your lower back. Avoid sleeping on your back, though, unless you’re able to get up and move your legs.

Disability Lower Back Pain Made Worse by Sitting Down Solution 2: Choose the Right Chair

Chair selection can make a huge difference to posture and ease pain, rather than worsen it. Proper seated posture is essential to healthy back and spine health. Poor sitting positions may lead to backaches, headaches and fatigue as a result of their harmful effect.

Finding the right chair is of utmost importance when you spend long periods sitting and also have a disability. This is particularly true if you use long-term seating arrangements such as wheelchairs. A comfortable seat can help ease discomfort, prevent muscle and bone disorders, and increase concentration and productivity.

First and foremost is chair height; an ideal seat height should be one-quarter of your body height. Armrest height can also play an important role – being too low can force the shoulders toward the neck, while too high could put a strain on the rib cage and cause breathing difficulties.

Finally, seat depth is another important aspect to remember: it should support your legs without overstraining knees and cutting off circulation.

Disability Lower Back Pain Made Worse by Sitting Down Solution 3: Proper Posture and Ergonomics

It’s important to make good posture a priority when sitting to avoid straining your muscles, joints and ligaments.

Sitting, standing and walking crookedly or in an unbalanced manner may lead to hip strain and back injuries,. So, using a lumbar support pillow or roll of towels under your lower back while sitting may help maintain your natural spine curves and decrease stress on the hips, abdomen, shoulders and neck.

When you practice habits that promote good posture, it can be effective at preventing common spinal conditions such as slouching in chairs, round shoulder posture and head strain – which may result in neck pain and carpal tunnel syndrome (tingling and numbness of fingers and hands).

Using ergonomic aids like footrests, monitor stands, document stands or keyboard trays may make sticking to healthy body posture techniques simpler.

In addition, regularly getting up and moving around as part of healthy living practices and routines can also help with improving your spinal health – while relieving discomfort caused by fatigue, “postural decline” and muscle tightness.

Disability Lower Back Pain Made Worse by Sitting Down Solution 4: Regular Stretching and Physical Activity

Sitting without a break for long periods can worsen many forms of back pain. These include myofascial pain syndrome (muscle discomfort), coccyx pain (coccydynia), spinal arthritis, failed back surgery and sciatica – with symptoms ranging from dull muscle ache to burning or stabbing sensations travelling down legs.

As much as possible, fit physical activity into your day. A walk, playing music loud enough for dance parties in the office or home 🙂 climbing the stairs or gardening can all help get your body moving again!

If walking is not an option for you, make a habit of stretching for just a few minutes each day while sitting. Stretching will keep your muscles active and reduce tightness or pain in your body.

Simply sit upright in a chair, lift one leg off the ground as high as you can while maintaining control of the foot and hold for 1-2 seconds before slowly lowering back down again – then repeat with your other leg.

Disability Lower Back Pain Made Worse by Sitting Down Solution 5: Assistive Devices and Adaptive Seatings

Assistive devices and adaptive seating solutions are key tools in relieving disability pain when sitting. Mobility aids such as canes, walkers, crutches, orthotics and prosthetics as well as wheelchairs, scooters or power chairs may all be used.

Also, seating positioning support devices like swivel bases, backrests, side laterals prone standers or adaptive chair systems will all help towards optimal outcomes in terms of postural control, deformity management and comfort accommodations.

Wheelchair User Core-Strength and Abs Workout – Video

Disability Lower Back Pain Made Worse by Sitting Down Solution 6: Lumbar Support Cushions

Back support pillows can be an effective way of relieving your lower back pain by encouraging good posture and spinal alignment when sitting. Most D-shaped pillows feature one flat side against your chair, with another round part resting against the curve of your spine – they may even feature memory foam for additional pressure relief while you sit.

These cushions offer an affordable and straightforward solution for relieving disability back pain while sitting. Many healthcare professionals recommend them before offering more drastic remedies like painkillers or invasive surgeries as they help support natural curvatures of the spine while improving posture.

Good lumbar support cushions are built to be flexible and will adjust to your body as you sit, helping prevent muscle or joint tension that could last weeks. Plus, there are different sizes available so you can find one suitable for work, outings or home use.

Disability Lower Back Pain Made Worse by Sitting Down Solution 7: Adjustable Chairs with Lumbar Support

Our spines naturally curve inward. Sitting for extended periods in chairs without adequate lumbar support may cause you discomfort. This is because sitting without good support puts pressure on both the spine and spinal discs which in turn leads to backache.

A high-quality chair should have an adjustable lumbar support feature that can be adjusted in both depth and firmness to meet your specific needs. This helps ensure it remains suitable for your needs without pressing against you.

Your chair should also offer the ability to slightly recline, relieving pressure at the base of your spine. This can help ease back pain while still enabling productive work to take place.

Disability Lower Back Pain Made Worse by Sitting Down Solution 8: Heat or Cold Therapy

Cold therapy helps numb and reduce swelling while helping relieve pain. Once initial swelling and pain have decreased, many find heat soothing while it increases circulation to their affected area and supports healing by increasing circulation to this vulnerable spot.

Heat causes blood vessels to dilate, increasing circulation and assisting in the delivery of essential nutrients to an affected area for healing. Some people prefer heating pads, hot baths or saunas while others prefer reusable heat packs or wheat bags available at pharmacies or retail outlets.

It’s wise to experiment with various temperatures, application methods and times; If you have sensitive skin, then do take caution not to overheat yourself with overly hot applications.

And, if you’re living with certain health conditions such as high blood pressure or heart disease, consult your GP first before considering heat therapies.

Disability Lower Back Pain Made Worse by Sitting Down Solution 9: Gentle Back Exercises and Stretches

Gentle back exercises and stretches offer a cost-free, time-efficient solution to lower back pain. These are doable for nearly everyone and often bring fast relief. Stretches increase flexibility and rotational mobility of the hips and spine, helping reduce tightness that could contribute to backaches.

Try doing the Piriformis Muscle Stretch by lying back and interlacing your fingers behind one knee, gradually lifting that knee until a gentle stretch is felt in the buttock, then holding for 30-60 seconds before switching sides.

This helps stretch adductor muscles in the inner thighs, which in turn relieves lower back pain caused by tight hamstrings. You can either do this in a chair or alternatively sit securely on a countertop or other high surface to modify this stretch further.

Piriformis Muscle Stretch for Lower Back Pain Relief – Video

Disability Lower Back Pain Made Worse by Sitting Down Solution 10: Mindfulness Techniques for Relaxation

Mindfulness Techniques can be effective tools in relieving the stresses and anxieties that contribute to back pain. Furthermore, mindfulness will help you manage discomfort through its effect on emotional tolerance and the ability to cope with discomfort.

An effective mindfulness exercise may involve simply taking some deep breaths and concentrating on how the air enters and leaves your lungs while simultaneously noting any sensations within your body.

You could also try Body Scanning, which involves moving slowly around different parts of the body while paying close attention to feelings such as warmth, tension, tingling or relaxation.

Body Scan Mindfulness Meditation to Ease Back Pain – Video

Progressive Muscle Relaxation can also be effective, as it involves repeatedly contracting and relaxing specific muscles in your body. This technique helps develop familiarity with what a relaxed state feels like.

It is particularly useful when used on areas that tend to become tight during lower back pain treatment such as spinal areas.

Disability Lower Back Pain Made Worse by Sitting Down Solution 11: Engaging with Support Groups and Communities

One benefit of support groups for people with disabilities and pain is the sense of community they foster among members who share similar issues and issues.

Sharing experiences and learning from others can help you work through your pain more easily, gain confidence in managing yourself, and meeting all your needs.

By sharing their experiences and providing ideas that could benefit other group members, members can offer invaluable ideas and suggestions that may prove useful to other group members.

Everyone usually gets an opportunity to speak out – this ensures quieter members and everyone feels included during discussions. Furthermore, discussions remain confidential, so can be a safe space to unburden your heart without care of rejection or misunderstanding.

Disability Lower Back Pain Made Worse by Sitting Down Solution 12: Pain Management Techniques

Learning and practising various pain management techniques, such as breathing exercises, meditation or visualisation – as discussed earlier – are techniques that can help with pain management.

A pain diary could also prove invaluable for keeping tabs on which strategies prove most helpful to you.

Next, Physiotherapists can help with improving posture and positioning in chairs to relieve joint or soft tissue discomfort. And to assess and recommend equipment such as T-rolls to enhance your wheelchair positioning for enhanced posture, if you’re a wheelchair user.

Neurological rehabilitation may help relieve neuropathic (pain caused by damaged nerves) and visceral pain. Both types of pain are common among people living with spinal cord injury.

A diet low in sugar and red meat could also provide some relief.

In conclusion, sitting with a disability can worsen lower back pain, but fear not! We’ve provided you with 12 trusted solutions to help relieve that discomfort and allow you to sit pain-free for longer.

Don’t let your disability hold you back from finding relief. Take advantage of these solutions and reclaim your comfort. And hey, while you’re at it, why not give us a follow on our social media accounts? We’re here to support and share more useful tips along the way.

Remember, you’re not alone in this journey, and together we can overcome the challenges of sitting with a disability. Stay strong, stay pain-free, and keep on sitting comfortably!