Q: What can I do if I experience back pain when I am sitting on a chair (that has no back support) for 30 to 40 minutes?
Here are suggestions we can give you:
- Take frequent breaks because staying in one position for a prolonged period of time fatigue your muscles. You can do this by standing up, moving your body, stretching, or walking around. I suggest you take a break a few minutes before the pain sets in.
- Position your pelvis into a neutral spine. Sometimes, when we sit for a long time, it's either our pelvis shifts too much forward or backward. Either of this can cause your pain. By shifting your pelvis into neutral spine is the ideal position and natural position for your spine and does not put too much stress on your back.
- Strengthen your core muscles. You may try the “drawing in maneuver” where you engage your core whenever you are performing any strenuous activity, as weak core muscles do not give stability to your spine.
- Stretch your back, hip, and leg muscles.
- Be aware of your posture starting from the neck and down your back.
For more articles and exercises, you may check out Rick's blog at this link: http://exercisesforinjuries.com/category/low-back-pain/
For more resources, here are some videos we did on back pain and hip pain.