Lower Back Pain Caused by Office Chair Descent

Lower back pain caused by an office chair descending is mainly related to poor sitting posture, lack of effective support from the chair, or insufficient strength in the lower back muscles. It can be improved by adjusting the chair, sitting posture, and performing simple relief exercises.

When leaning back on the chair in a semi-reclined position, the lumbar spine is suspended, the pelvis tilts backward, and the natural lordosis of the lumbar spine is forcibly straightened. The weight of the upper body is no longer vertically transmitted through the intervertebral discs but becomes a downward pulling force that acts on the back muscles and ligaments, causing the erector spinae muscles to be elongated and continuously tense. Blood flow decreases, and metabolic waste accumulates between the muscle fibers, leading to soreness and pain. In addition, if the curvature of the chair back is insufficient or only half of the seat is used, the lower back has no support, and the weight of the upper body is fully pressed on the lumbar spine, causing the muscles to strain and easily leading to lower back pain.

To relieve such lower back pain, the following measures can be taken:

• Choose a chair with lumbar support: Or place a cushion of moderate thickness behind the lower back that can fill the lumbar hollow, maintaining a slightly lordotic curve of the lumbar spine to provide necessary support for the lower back and reduce lumbar pressure.
• Adjust to a correct sitting posture: Sit fully on the seat, lean your back gently against it, place your feet flat on the ground with your thighs parallel to the ground, keep your knees slightly lower than your hips, and align the top edge of the display with your line of sight to avoid lowering your head and hunching your shoulders. A correct sitting posture helps maintain the natural physiological curve of the spine and reduces the burden on the lower back muscles.
• Avoid prolonged sitting: Get up every 45 minutes or so to pour a glass of water or stretch to change the position of your muscles. Sitting in the same position for a long time keeps the lower back muscles continuously tense. Appropriate movement can promote blood circulation and relieve muscle fatigue.
• Perform simple relief exercises: For example, the seated cat-cow pose: Place your hands on your knees, arch your back and lift your chest when inhaling, and round your back and tuck in your abdomen when exhaling. Do this slowly 8 - 10 times. For the standing back extension: Stand up straight, place your hands on your hips, and gently extend your upper body backward until you feel a slight soreness in your lower back. Hold for 3 - 5 seconds and repeat 5 times. These exercises help relax the lower back muscles and enhance lower back flexibility.