Do you struggle with low back pain when sitting, like at the movies or behind the wheel of your car?
If so, you might be dealing with a lumbar disc herniation.
Keep reading to learn more about this low back condition and an exercise to find relief.
Low Back Pain When Sitting
In the video below, Physical Therapist Chris Ponichtera, PT DPT, explains one of the most common causes of low back pain when sitting, the lumbar disc herniation, and shows you a stretch to find relief for the condition.
To better understand a lumbar disc herniation and why it causes low back pain when sitting, it’s important to understand the anatomy of our lower back – or lumbar spine.
In the lumbar spine, you have bone called vertebrae. In-between the vertebrae are discs, which act as cushions. Running along the backside is the spinal cord, which has protruding nerve rootlets.
When you sit down, bend forward, or flex the spine, the nerve rootlets can get compressed, or the disc fluid pushes out and irritates the nerves.
When you stop sitting or bending forward and your rootlets are no longer compressed, the pressure relieves itself.
To achieve relief, our goal through stretching is to offload the discs – or decompress.
To do this, stand up tall with your hands on your hips. Bend backwards until you feel a little bit of a pinch, hold for a second, then return to a neutral stance.
A helpful trick to achieve this neutral stance is pretending there is a wall in front of you. You don’t want to come back to any sort of forward-leaning position.
Complete 10 repetitions.
If you work this stretch into your daily routine, you should notice your range of motion increase and your low back pain when sitting or bending forward should slowly subside.
Want to feel and move your best?
If you’re struggling with pain or injury and would like a personalized plan to feel and move your best, our Physical and Occupational Therapists can help.
Treatment is covered by insurance, no referral is needed to start, and with flexible virtual and in-clinic appointments available, you can find a time that works with your schedule.
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