Goal: Stop slouching
Sitting tall when your lower back aches
Dr Nicola Tik
After a few hours at your desk, your lower back starts to ache, and you find yourself shifting around trying to get comfortable. It’s natural to think you just need to sit up straighter. The research suggests something different, and easier to do.
You may have heard that slouching damages your spine. A large review of 41 systematic reviews found no agreement that any particular posture causes back pain. What seems to matter more is staying in one position for a long time, slouched or upright.
In a six-month study of office workers, those who regularly changed position while sitting were much less likely to develop new lower back pain. It affected 7% of them, compared with 33% of those who didn’t.
Many people assume sitting at a perfect right angle is best for their back. A scanning study found that leaning back, at an angle of around 135 degrees, put less pressure on the discs in the lower back than sitting bolt upright. Leaning back into your backrest is a useful option.
When your back aches, it’s common to hold yourself stiffly, as if protecting it. Researchers have found that people with long-standing back pain often sit more rigidly and move less than people without pain. Letting your back relax and move more freely can help it feel more comfortable.
Some people find a small cushion or rolled towel in the curve of their lower back helps them feel supported while leaning back.
Your goal videos include a quick reset and gentle back movements, and the 30-second VIDA videos are handy whenever you notice your back stiffening.
Each time you read something long, lean back into your backrest and let your back relax.