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Sitting on a couch endlessly for hours not only increases back pain but also leads to issues with bones and joints. And so, according to a new study, completely avoiding sitting for a longer time may be a good way of keeping your back pain from getting worse. Finnish researchers found that when people with back pain sat even a little less each day, their symptoms were less like to progress over the next six months.
“If you have a tendency for back pain or excessive sitting and are concerned for your back health, you can try to figure out ways to reduce sitting at work or during leisure time," said Jooa Norha, the lead researcher from the University of Turku.
The research is among the rare studies done to find out the effects prolonged sitting has on back health and back pain.
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How was the study conducted?
Researchers involved 64 obese and overweight people with heart risk factors to reduce the time they spent sitting each day by 40 minutes. All of the participants were already battling some level of back pain when they were enlisted for the study.
After six months, the team said back pain intensity increased significantly more in the control group than in those who were sitting less, in which back pain intensity remained unchanged.
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A study blamed a sedentary lifestyle for increasing back pain.
The study, published in the journal BMJ Open blamed a sedentary lifestyle with less movement as the cause of back pain. “Our participants were quite normal middle-aged adults, who sat a great deal, exercised little, and had gained some extra weight,” said Norha, who is a doctoral researcher and physiotherapist at the university. “These factors not only increase the risk for cardiovascular disease but also for back pain.”
How being more active curbs back pain is not clear
However, the researchers, who used MRIs to examine the participants' back muscles, advocate exercise for those who suffer from pain. "It is important to note that physical activity, such as walking or more brisk exercise, is better than simply standing up," Norha said in a university news release.
Easy ways to relieve back pain
Here are some ways to relieve back pain:
Exercise
According to doctors, regular stretching and strength training exercises help improve blood flow and strengthen your back muscles. You can try walking, swimming, or riding a stationary bike.
Improve your posture
Make sure to sit straight and avoid slouching. When you sit, choose a chair with good lower back support and armrests.
Lift correctly
Do not do heavy lifting and while doing so, keep your back straight, bend at the knees, and hold the load close to your body.
Avoid harmful habits
Stop smoking and drinking as they can increase pain and delay healing
Apply heat and cold compress
If you have constant back pain, make sure to try hot and cold therapy on your back for quick relief.