November 28, 2022
Many people do not realize how much stress the simple act of sitting places on the lower back.
In particular, slouching or leaning forward significantly increases strain on the muscles and ligaments in the lumbar region, which in the end may lead to pain.
If you have to do long hours of desk work or sit for long periods, it is important to:
1. Choose a chair that fits your body.
2. Maintain correct posture.
3. Take a break and stretch every 1 to 2 hours.
Long-distance driving also frequently causes back pain. We recommend changing your posture periodically and taking breaks to stretch.
Be Especially Careful When Lifting Heavy Objects
When lifting or carrying heavy objects,you should exercise extra caution. Attempting to lift a heavy load without bending your knees puts enormous stress on the lower back and can cause acute low back pain. Unlike chronic pain, a severe lumbago episode can make even taking a single step agonizing, making it a condition everyone should strive to avoid.
Proper Sitting Posture
1. Sit Deeply: Sit back fully into your chair.
2. Keep Back Straight: Straighten your back and avoid slumping.
3. Maintain Right Angles: Keep your hips and thighs, and your thighs and knees close to a 90° angle.
4. Adjust Height: The chair height should allow your entire soles to rest flat on the floor. Too high or too low is bad for your back.
5. Sitting on the Floor (e.g., on a tatami): some people — especially women — tend to sit sideways. If you sit this way, be sure to switch sides frequently to balance the load on your hips and lower back.
How to Lift Heavy Items Safely
1. Balance the Load: When carrying items with both hands, ensure the weight is distributed as evenly as possible between your left and right sides.
2. Switch Sides: If carrying a bag or shopping items with one hand, switch hands occasionally.
3. Lifting Technique (only when unavoidable): The safest option is always to avoid lifting overly heavy items. However, if not lifting the object is not an option, squat down by bending your knees and place the load close to your body. Then, use the strength of your entire body to lift the object slowly and straight upward.
Being mindful of your posture in daily life can significantly reduce stress on the lower back and help prevent pain in the long run.
Please make a habit of maintaining proper form and of protecting your spine.
ILC International Lumbago Clinic Tokyo
