How to Achieve the Best Sitting Posture for Lower Back Pain Relief

Jan 10, 2025

person sitting with better posture - Best Sitting Posture for Lower Back Pain
person sitting with better posture - Best Sitting Posture for Lower Back Pain

Sitting down shouldn’t be a painful experience. If you or your loved ones have complained about their back hurting after sitting for a while, you know how debilitating it can be. Research shows that back pain is the most common complaint in the United States. Sitting in awkward positions for too long can lead to muscle stiffness and tension, triggering painful episodes lasting for days. Finding the best sitting posture for lower back pain can help. This guide will discuss optimal sitting posture, how to achieve it, and how posture correction can help you get there. 

There are many ways to correct your sitting posture for lower back pain. Posture AI's posture app provides personalized feedback on your real-time sitting posture to help you find the best sitting posture for lower back pain and improve your sitting experience. Try the free iPhone app here.

Table of Contents

What Is Lower Back Pain and What Causes It?

person with backpain - Best Sitting Posture for Lower Back Pain

Lower back pain refers to a discomfort or ache localized in the area of the spine known as the lumbar region, situated between the ribcage and the pelvis. This type of pain is a prevalent condition that can affect people of various ages and lifestyles. Lower back pain is common, with 75–85% of adults in the United States experiencing some form of it during their lifetime. A 2020 study found back pain is the leading cause of activity limitation and work absences worldwide. 

It is characterized by sensations ranging from a dull ache to sharp, shooting pains. The lumbar spine, consisting of five vertebrae (L1–L5), supports the body’s weight and facilitates movement. Lower back pain can manifest for various reasons, including muscle strain, ligament sprains, or issues with the intervertebral discs

It is a complex condition with multiple potential causes, making it crucial to identify the specific factors contributing to an individual’s pain. While lower back pain is a shared experience, understanding what causes lower back pain is essential for effective management and prevention. Factors can contribute to the development of lower back pain. 

Poor Posture And Muscle Imbalances Are Often To Blame

How we sit, stand, or move significantly influences the health of our lower back. Poor posture places undue stress on the lumbar region, whether hunched over a desk or slouched on a sofa. Imbalances in the muscles supporting the spine, particularly the multifidus muscle, can lead to lower back pain. Strengthening and maintaining equilibrium in these muscles are essential for a healthy lower back. 

Incorrect Lifting Techniques And Sedentary Lifestyles Can Lead To Lower Back Pain 

Improper lifting techniques, whether in daily activities or at the gym, can strain the lower back muscles and lead to chronic pain. Educating oneself on proper lifting methods is crucial in preventing lower back pain when bending over and lifting. Prolonged periods of inactivity, such as sitting for extended durations, contribute to lower back pain and make the pain worse. The lack of movement weakens the supporting muscles and diminishes overall spinal health. 

Structural Issues Can Underly Lower Back Pain 

Underlying structural problems, such as herniated discs or spinal abnormalities, can manifest as lower back pain. Identifying and addressing these issues often requires professional medical intervention. 

How Can Sitting Cause Lower Back Pain? 

Sitting is vital to modern lifestyles and significantly contributes to lower back pain. Prolonged periods of sitting exert pressure on the spine, compressing intervertebral discs and compromising the natural curvature of the lower back. Additionally, poor sitting posture exacerbates muscle imbalances, particularly in the multifidus muscle, further intensifying lower back pain.

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How to Achieve the Best Sitting Posture for Lower Back Pain Relief

man reading a book - Best Sitting Posture for Lower Back Pain

What is the best sitting posture? As physiotherapists, this is a common question to ask us when people are looking for ways to improve their lower back pain. In truth, there is no simple answer to this question. Considering individual anatomy and lifestyle, finding the best sitting positions is a nuanced endeavor. Here are practical guidelines to enhance lower back comfort. 

Maintain a Neutral Spine  

Ensuring a neutral spine position is fundamental to reducing lower back strain. This entails keeping your back straight with its natural curvature intact. This alignment supports the spine's stability and minimizes stress on the lumbar region, fostering a more comfortable sitting experience. 

Keep Hips and Knees at a 90-degree Angle.

Distributing weight evenly is crucial for lower back comfort. Maintaining a 90-degree angle between your hips and knees promotes proper weight distribution, reducing the strain on the lower back. This simple adjustment can make a significant difference in preventing discomfort during prolonged periods of sitting. 

Maintain Proper Lumbar Support 

Investing in chairs that offer sufficient lumbar support is paramount. Lumbar support helps maintain the natural curvature of the lumbar spine, preventing it from flattening during extended periods of sitting. Utilizing cushions, a rolled-up towel, or ergonomic chairs tailored to your body's contours significantly alleviates lower back strain. 

Properly Adjust Your Chair 

Optimal chair adjustment is a multifaceted approach. The chair's height should allow your feet to rest flat on the floor, ensuring a stable foundation. Simultaneously, your thighs should remain parallel to the ground. Aligning the chair and desk ergonomically supports a neutral spine position, minimizing strain on the lower back and enhancing overall comfort. 

Avoid Slouching 

Consciously avoiding slouching is vital for maintaining a healthy sitting posture. Slouching places undue stress on the lower back, contributing to discomfort and potential long-term issues. Embracing a habit of sitting upright or using back support reinforces spinal alignment and diminishes the risk of lower back strain. 

Take Breaks 

Interrupting prolonged sitting with regular breaks is a proactive strategy. Incorporating simple stretches and movements combats the adverse effects of sedentary behavior. These breaks prevent muscle stiffness, enhance blood circulation, and contribute to an overall reduction in lower back pain. 

Utilize Foot Rest 

Ensuring stability and reducing pressure on the lower back involves proper foot positioning. Place both feet flat on the floor or use a footrest to achieve an ergonomic alignment. This seemingly minor adjustment can impact mitigating lower back discomfort. 

Other Tips for Reducing Lower Back Pain While Sitting 

Here are a few additional tips for reducing lower back pain while sitting: 

Keep Shoulders Relaxed 

Keeping the shoulders relaxed is integral to preventing additional strain on the upper body. Slouching or tension in the shoulders can exacerbate discomfort and contribute to a cascade of issues affecting the lower back. 

Keep Head in Line with Your Spine 

Sustaining alignment between the head and spine is crucial for spinal health. Avoiding prolonged periods of looking down helps prevent strain on the neck and upper back, indirectly benefiting the lower back. 

Use a Keyboard Tray or Wristrest 

Optimizing the positioning of your wrists during typing is vital for preventing strain. Utilizing a keyboard tray or wrist rest maintains a neutral wrist position, reducing the risk of discomfort and pain associated with prolonged typing. 

Get Regular Exercise 

Incorporating regular exercise into your routine is a holistic approach to lower back pain prevention. Strengthening core muscles, increasing blood flow, and improving overall posture through exercise contribute to a resilient and healthy spine. With the help of a physical therapist, this proactive measure complements proper sitting practices and fosters comprehensive well-being. 

Worst Sitting Positions 

The worst sitting positions for lower back pain include: 

Sitting Without Support 

Sitting upright for a prolonged period without support can be difficult. Experts advise people to support their back or not sit in this position for a long time. 

Slumped Positions 

Sitting in a slumped-over position for more extended periods does not adequately support the back, which can lead it to develop an excessive curvature, also known as kyphosis. This position can also contribute to lower back discomfort in the long term. 

Cross-Legged Sitting 

Although cross-legged sitting may reduce muscle fatigue in the short term, it carries more risks than benefits. A 2015 study evaluating different sitting positions and back pain found that sitting cross-legged for long periods can elongate the piriformis muscle, which runs from the lower spine to the top of the thighs. 

This Contributes to the Following

  • sacroiliac joint instability 

  • back pain due to increased pressure on the gluteus muscles 

  • pelvic misalignment 

The research from 2020 found that a person with lower back pain who remained cross-legged for extended periods was more slumped. Consider reducing the time spent in a crossed-legged position or discussing alternatives with a doctor. 

One Leg Crossed Over the Other on a Chair 

Crossing one leg over the other could also help with muscle fatigue in the short term. People often cross a leg while sitting because it feels more comfortable or has become a habit. However, this causes left-right asymmetry in the body and increases the rotation of the lumbar spine by rotating the pelvis following the bending of the hip joint. Individuals with a limited range of hip joint motion will increase pelvic rotation. Research findings suggest that crossing a leg while sitting can cause scoliosis and spinal deformities. 

Other Ways to Help Relieve Lower Back Pain 

There are several treatment options for lower back pain. The best choice will depend on the cause and associated diagnosis. 

Treatments Include Medications Such As

  • nonsteroidal anti-inflammatory drugs for pain and swelling 

  • acetaminophen 

  • steroids 

  • muscle relaxants 

  • Physical treatments, such as: 

  • physical therapy 

  • back braces 

  • an exercise-based program such as yoga or pilates 

  • surgical interventions, including disk replacement and spinal fusion 

There are also several lifestyle measures an individual can take to alleviate or prevent lower back pain, including: 

  • exercising regularly 

  • maintaining a moderate weight 

  • developing or maintaining a supportive posture 

  • using the correct technique when exercising or lifting weights

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Improve Your Posture with Our Posture Correction App

Posture AI - Best Sitting Posture for Lower Back Pain

Posture AI's posture correction app transforms your posture and well-being using advanced AI technology and your smartphone camera. Our app provides personalized posture analysis, expert-guided exercises, and progress tracking to help you move and feel better. Simply take front and side photos, and our AI generates detailed reports with tailored improvement plans. 

Features include instant posture scanning, AI-powered analysis, customized exercise programs, and progress monitoring. Whether looking to prevent long-term issues, reduce daily discomfort, or boost confidence, Posture AI offers an affordable, at-home solution for better alignment. Skip expensive treatments and transform your posture with just a few minutes of guided daily exercise.

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