Have you ever sat in front of your computer for long stretches at a time? If so, then you're probably aware that it can be pretty uncomfortable. It's not uncommon to feel sore or have back pain after sitting down too long, but did you know that a bad ergonomic setup can actually cause long-term injuries? You may have already heard about the dangers of sitting all day, but if not, don't worry: we'll cover the basics here. In this article, we'll talk about what happens to your body when you sit in an uncomfortable chair and look at 10 ways to reduce back pain from sitting too long.

Make sure your chair supports your lower back.

A good chair will support your lower back and keep it in a neutral position. The lumbar support should be at the curve of your lower back, not too far forward or too far behind. If you don't have a chair with back support, add a rolled towel or small pillow to provide additional support for this area.

If your chair doesn't give lumbar support, use a rolled towel or lumbar pillow.

If your chair doesn't give lumbar support, use a rolled towel or lumbar pillow.

If you don't have an ergonomic chair, buy one. If that's not possible, use a small pillow to support your lower back. It will keep the curve of your spine in place, which helps it stay more comfortable while sitting for long periods of time.

You can also try using an orthopedic pillow to support the small of your back if you need additional lumbar support while sitting at work or home.

Sit with your feet flat on the floor and thighs parallel to the ground.

Sit with your feet flat on the floor and thighs parallel to the ground. This position allows you to sit with a 90 degree angle at your hips and knees, which is the ideal position for most people. If your knees are higher than your hips, it may be time for some new shoes or insoles! Also make sure that your thighs are parallel to the ground—not sticking out in front of you or too far behind you. If this is uncomfortable, use a footrest as needed until this becomes more natural for you

Keep your knees even with or slightly higher than your hips.

To help keep your spine in good alignment, make sure your knees are even with or slightly higher than your hips. This position also helps keep you from slouching forward in your chair. If you can't get both feet flat on the floor, use a footrest to raise one leg at a time until they're both resting comfortably on the ground. If you need an adjustable height chair, be sure it's at just enough of an incline so that your hips are level with or lower than your knees when seated properly.

Try avoiding crossing your legs at your knees for long periods of time.

You shouldn't cross your legs for long periods of time, especially if you are sitting in a chair. Cross at the ankles instead and put one foot on the ground. If you need to cross your legs, switch sides often so that each leg gets some rest.

If your feet don't reach the floor while sitting at a desk or table, place them on a footrest or other raised surface like an ottoman or stool.

Give yourself a break! If you feel any tightness or discomfort, stand up and walk around for 3-5 minutes every half hour to an hour.

Standing up and moving around every half hour or so is important for your overall health, but it's also good for reducing back pain. By standing up and stretching your muscles when they start to tighten up, you'll be able to keep them loose while you sit.

• Do some stretches while you're sitting at your desk! It's important to stay flexible throughout the day so that when your body starts to ache from being in one position too long, you can quickly move into a more comfortable position without straining yourself.

Stretching exercises are easy ways to improve mobility and reduce discomfort caused by sitting in one place for a long time (even if they aren't as glamorous as going on vacation). Here are some simple stretches that will support healthy posture:

• Place both hands flat on either side of the keyboard/mousepad with arms straight out in front of you like an airplane flying straight ahead (for 5 seconds)

Shift positions often. Don't stay in one position too long, like leaning to one side or slouching forward while typing.

If you're sitting for a long period of time, shift your positions every 20-30 minutes. Stand up and stretch your arms over your head or take a walk around the office. If it's not possible to get up and move around, at least make sure to sit up straight and avoid slouching forward while typing.

Avoid sitting in the same position all day long. Alternate between sitting and standing while you're working. This will help rest the muscles and give them time to recover from being in the sitting position for too long.

When you're working, it's important to avoid sitting in the same position all day long. This is because doing so puts a lot of strain on your body and can cause pain in your back.

To help reduce these pains, try alternating between sitting and standing positions while you work. For example, every 30 minutes or so stand up for about 5 minutes and walk around the room—or even better yet—go for a short walk outside!

This will help rest the muscles from being in the sitting position for too long, which will also give them time to recover from being in that position for too long!

Take care of yourself by having good posture when you're not working, too! Straighten your spine and relax into it as much as possible without overdoing it, and be mindful of your posture throughout the day.

When you're not working, make sure to practice good posture. This will help your back feel better when you do sit for a long time! Be aware of how you hold yourself, and straighten up as much as possible. Keep your shoulders relaxed, especially when they start to get tired. Don't slouch—it's not just bad for your spine, but it also makes it more likely that you'll lean forward while sitting at a desk or in another chair with armrests (which is another thing we don't want). Finally, keep most of your weight distributed evenly on both hips instead of letting one side sink into the chair too far or leaning too far forward onto its edge or armrests so that all of your body's weight is supported primarily by one half of itself; this helps prevent muscle fatigue and soreness in general over time because it keeps everything balanced out well enough regardless which direction the body leans toward naturally during quick movements such as typing up something fast before getting up again quickly afterward (i.e., always try not doing this because it causes problems if done consistently over time).

The best way to reduce pain from sitting is to move more often during the day!

The best way to reduce pain from sitting is to move more often during the day!

If you're working at a desk, try taking regular breaks and alternating between sitting and standing. You could also get a standing desk if that works better for your work.

Be mindful of your posture throughout the day by keeping your head up, shoulders back, and belly tucked in. This will help keep tension in your body to a minimum."

Conclusion

When it comes to reducing pain from sitting too long, these tips are just the tip of the iceberg. But they’re a good place to start if you want to break up your day and get more movement in. Just remember: Don’t be afraid of using a standing desk or taking a break! Your body will thank you for it.