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Few people would argue that the work world has changed from a physical, active environment to a sedentary, sitting society. As businesses become more computer-driven, employees are oftentimes required to sit for long periods of time behind a desk. Realistically, it’s hard to maintain a consistent, ideal posture that helps support the spine, tendons, ligaments and back muscles. As a result, individuals can develop back pain or worsen existing pain.
How to improve improper sitting
Sitting doesn’t stop with the end of the work day. In reality, many people move from an office desk to their home desk, couch or car for extended periods of time. This can prolong the amount of time that individuals fail to properly support their back, shoulders, and neck by slouching, looking down at a device or leaning forward toward a television screen or computer monitor.
Sometimes, simple solutions can be implemented to help improve posture, support the back and minimize or eliminate pain. One such solution is regularly using a lumbar roll while sitting for long stretches of time. A lumbar roll, also known as a lumbar pillow, is a portable, cloth-covered foam roll that can be placed comfortably behind the back while sitting in a chair, couch or while traveling. The roll includes an elastic strap that fits around the back of a chair to keep it from slipping out of position.
How to use a lumbar roll
The human spine has a natural ‘S’ curve that should be supported while sitting. Slouching or slumping over creates an unnatural shape to the spine. The goal of using a lumbar roll is to preserve the spine’s natural curvature. Maintaining this neutral position assists skeletal alignment and helps eliminate pressure on supportive ligaments, tendons and muscles. Improving posture can also help reduce tension headaches, promote better balance and range of motion, support muscles, improve circulation and breathing.
Using the lumbar roll is a simple three-step process. First, sit down and slide your buttocks and hips all the way back so that they touch the back of the chair. Next, lean forward and place the lumbar roll behind your back where it naturally curves inward – approximately just above the belt-line of the waist – what some call the ‘small’ of the back. Placing it properly is key. You want to avoid having it too high along the mid-back, or too low in the pelvic area. Once placed, make sure it is secured by the strap and lean back onto the roll. It should fit comfortably and snugly.
While beneficial, a lumbar roll is not meant to treat chronic back problems that require medical attention, physical therapy or rehabilitation. In such cases, a thorough examination and diagnosis should be done by a medical doctor who specializes in the back and spine. For those in Texas needing to schedule with a specialist, click here to find a clinic near you. For those interested in supporting their back with improved posture, click here to learn more about our physician-recommended lumbar roll.
