How to Cope When You Have Low Back Pain: Sitting, Driving, Standing, Stooping, Squatting, Kneeling

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What can I do if I have acute low back pain?
The key to recovering from acute (abrupt, intense pain that subsides after a relatively short period) low back pain is maintaining the hollow or lordosis (the normal curvature of the spine). Supporting the hollow of your back will help shorten your recovery time.

For 10 to 20 days after you experience acute low back pain, follow these guidelines:

Sitting
- Sit as little as possible, and only for short periods of time (10 to 15 minutes).

- Sit with a back support (such as a rolled-up towel) placed at the hollow of your back.

- Keep your hips and knees at a right angle (use a foot rest or stool if necessary). Your legs should not be crossed and your feet should be flat on the floor.

- Here's how to find a good sitting position when you're not using a back support or lumbar roll: Sit at the end of your chair and slouch completely. Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds. Release the position slightly (about 10 degrees). This is a good sitting posture.

- Sit in a high-back chair with arm rests. Sitting in a soft couch or chair will tend to make you round your back and won't support the hollow of your back.

- At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.

- When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.

- When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

Driving
- Use a back support (lumbar roll) while sitting or driving in the car.

- Move the seat close to the steering wheel to support the hollow of your back.

Standing
- Stand with your head up, shoulders straight, chest forward, weight balanced evenly on both feet and your hips tucked in.

- Avoid standing in the same position for a long time.

- If possible, adjust the height of the work table to a comfortable level.

- When standing, try to elevate one foot by resting it on a stool or box. After several minutes, switch your foot position. " While working in the kitchen, open the cabinet under the sink and rest one foot on the inside of the cabinet. Change feet every 5 to 15 minutes.

Stooping, Squatting and Kneeling
Decide which position to use. Kneel when you have to go down as far as a squat but need to stay that way for awhile. For each of these positions, face the object, keep your feet apart, tighten your stomach muscles and lower yourself using your legs.

This information is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition.