Strategies for managing lower back pain while sitting

Lower back pain is a leading cause of disability globally, affecting an estimated 619 million people as of 2020. While sitting for long periods can exacerbate discomfort, experts suggest that there is no single perfect posture. Instead, the focus should be on maintaining a neutral spine position, ensuring the lower back is supported, and keeping feet flat on the floor or a footrest.

To mitigate pain, individuals should prioritize movement over static posture. Recommendations include changing positions every 30 minutes and incorporating small physical activities into the day. Ergonomic adjustments, such as optimizing chair height, screen position, and keyboard angle, can also reduce spinal strain. Additionally, stretching hip flexors can help prevent the pelvic pressure caused by prolonged sitting.