How to Support the Lower Lumbar While Sitting

Nearly everyone experiences back pain at some point in life, according to the National Institute of Neurological Disorders and Stroke. The lumbar region, also known as the lower back, is where most people experience back pain. The lower back is composed of five lumbar vertebrae that support the upper body. Low back pain is the leading cause of job-related disability and absence from work. While lower back pain may be inevitable, there are actions you can take to decrease the incidence of pain. Providing proper support for the lower back when sitting is one way to lessen pain.

Things You'll Need

• Back pillow or a large towel

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Instructions

• 1

  Position your chair close to your desk. Sit with your feet flat on the floor and your knees slightly below or level with your hips. Place a stool or stack of books beneath your feet if your feet do not sit flatly on the floor.

• 2

  Sit so that the back of your calves are slightly in front of the seat of your chair. Attempt to pass your clenched fist between your upper calf and the seat of your chair. If you cannot do this, your calves are too close to your seat.

• 3

  Slide your buttocks against the back of your chair. Place a back pillow or rolled up towel behind your lower back so that your back arches slightly.

• 4

  Relax your shoulders and sit close to your desk. Rest your forearms on the armrest so that your elbows are at a 90 degree position and your forearms are parallel to the ground. Rest your wrists and hands on the desk.