Understanding and Coping with Chair-Induced Back Pain

And TWO techniques inside for fast relief.

When we think about back pain, there are so many factors to consider: is it from an injury? Is it from repetitive movements? Or is it from day-to-day ergonomics? In my bodywork practice, it's often straightforward to determine the cause of your pain and understand how to treat it. Today, we will focus specifically on the back pain many of us experience due to prolonged sitting, particularly in chairs, and how you can better understand and cope with it.

You might be surprised by the suggestion I'm going to offer for treating this type of back pain. First, take a look at this image of different sitting postures:

While the posture all the way to the left deserves its own blog post, today we’re focusing on the middle posture. The one all the way to the right is often touted as the ideal posture and is achievable with enough inner-core strength (#goals). Currently, I'm sitting in the middle posture, partly because I have a 3-month-old, co-dependent kitten on my lap, and for some wild reason, I refuse to disturb him. (Why are we so weird about not disturbing cats while they sleep?!)

Now, look at the image again. Notice that the person's trunk in the middle posture is essentially in an abdominal curl, but without the load of a contraction—it's a resting abdominal curl position.

Analyzing the Posture

Lower Back Muscles:

What are the lower back muscles doing in this position?

• Stretching

• Shortening

Yes, they’re overstretched.

Abdominal Muscles:

What are the abdominals doing?

• Stretching

• Shortening

Correct! They’re shortened.

Let me share a trade secret from the bodywork industry: it's much easier to correct an imbalance by lengthening the shortened muscles rather than trying to shorten the overstretched ones.

The Source of Pain

In this middle posture, the back pain primarily stems from the short, tightened tissues in the front of the body. (Mind blown?) Don’t get me wrong—there's also an active approach to treat this issue by strengthening your back muscles and bringing them into extension, as shown below compliments of Rehab Hero. I'll leave that approach to my fellow fitness professionals. While I do share some workouts on my Patreon, inevitably, I’m the foam rolling lady.

How to Lengthen the Shortened Muscles

To alleviate this type of back pain, we need to relax and stretch the obliques and abdominals. In my opinion, working through the tension in your obliques is the quickest way to create length and slack between your anterior ribcage and pelvis. Just check out this image (below) showing the obliques attaching directly to both these points.

Here are a couple of ideas to get you started:

1. Stretch Your Obliques: Try using the lateral line stretch. This stretch specifically targets the obliques and helps to lengthen them effectively.

2. Massage Your Obliques: Use a soft Pilates ball or a soft foam roller to massage your obliques. This can help release the tension and provide relief. (You’re welcome ;)

Considering Other Factors

Your back pain might be more complicated than just a shortened front side. It could be that tight hips are inhibiting the mobility of your back, or perhaps your pelvis is in a tilt, causing a postural pattern that makes it difficult to stand upright and align your spine properly.

For a comprehensive understanding and self-treatment, check out my Foam Rolling for Hip and Lower Back Relief Masterclass. It’s 75 minutes long, costs $23, and you’ll have access to it forever.

Understanding and addressing the root causes of your back pain can significantly improve your quality of life. By focusing on stretching and relaxing the shortened muscles, particularly in your obliques and abdominals, you can find relief from the discomfort caused by prolonged sitting. Remember, taking small steps towards better posture and muscle balance can make a big difference. If you're looking for more in-depth guidance, join me over on Patreon or through my Masterclasses!

Love and Gratitude,

Maggie