Prevent Pain with Better Posture

Learn tips for sitting comfortably

If you ever sit in the same position for long periods of time, you might experience neck or back pain. Sometimes it’s hard to remember to keep up good posture for an extended time. We have five tips to help you relieve neck and back pain when sitting.

Five tips for less pain

  1. Pick a chair with a comfortable but firm cushion and back rest. If possible, find a chair that allows your hips and knees to be at a 90-degree angle.

  2. Don’t sit the same way for too long. Sitting in the same position can cause pain and even numbness or tingling. Try setting a timer for every 30-60 minutes. This can remind you to move around or change positions.

  3. If your neck and upper back are uncomfortable, roll your shoulders in circles. Roll forward and then backward to loosen your shoulders.

  4. To prevent neck and upper back pain, try seated stretches. One option is to bring your ear to your shoulder, a few times on each side. Another is to bring your chin towards your shoulder, a few times on each side.

  5. You might experience hip or low back pain from sitting too long. Try sitting with your legs crossed, and gently lean forward to stretch your back and relieve pain.

Remember to take these stretches slow and stop if you feel increased pain. Watch the video below for more simple movements to relieve pain and tension.

Ask questions about your pain

If you’re noticing worse pain than usual while sitting, talk to your doctor. Send a Secure Message and share what positions are causing pain. Your VA health care team can provide you with more information on protecting your back and neck while you sit.

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