Almost all of us recognize the backache and stiffness from sitting for extended periods, with around four out of every five adults reporting the experience at some stage. Long car, train, bus, or plane trips, seminars and classes, and working at your desk are all familiar contributors to lower back pain. Sitting significantly stresses the spinal discs and back muscles, and slouching worsens the burden. Additionally, sitting and poor posture combined can, over time, cause permanent spinal damage.
For most, regular breaks to stand, walk, and stretch are helpful, with pain dissipating quickly. For others, back pain while sitting can be chronic, varying only in intensity. Lower back discomfort can manifest as a dull ache or stabbing, burning pain.
What Causes Back Pain While Sitting?
Trauma, such as injuries and muscle strains, and longer-term conditions, like slipped discs, sciatica, spinal stenosis, arthritis, or degenerative disc disease, can also cause this type of pain. Other contributors and risk factors include age, genetics, being out of shape or overweight with weak core muscles, repetitive stress from work-related or sporting activities, and smoking, which interferes with healing.
So, how can anyone who must sit for extended times or people with back conditions manage their pain while seated? One tried and tested approach is to use ergonomically designed cushions to help reduce pressure on the spine and make the seated position more comfortable.
Managing Lower Back Pain When Sitting
Changing your sitting position, applying heat and cold, and taking over-the-counter anti-inflammatories and painkillers can help prevent or ease backache while sitting. Using pillows to support improved posture while seated is also recommended. The best option is to choose orthopedic pillows designed with more comfortable, healthier sitting in mind.
Pillows to Help Relieve Back Pain While Sitting
Pillows to help support your spine typically offer contoured lumbar support. To inspire your search, here are some of our favorites.
Patented Memory Foam Relief: Memobarco Lumbar Support Pillow
- 【Patented Multi-Region Back Support Pillow】Our lumbar support pillow with a patented ergonomic shape, and can be used upside down, scientifically designed and contoured naturally against the back to provide effective lower & upper mid back/lumbar/cervical spine support for all-day back comfort
- 【Premium Material】Adopts molded slow rebound memory foam that can retain shape over time, our back support pillow for office chairs is adaptable to people of different shapes and sizes to get more tailored support; Includes a polyester fabric pillow cover which is skin-friendly, breathable and wear-resistant, removable & machine washable
- 【Multipurpose Back Cushion】Features an adjustable strap that makes our travel pillow easy to position and fasten wherever you decide to sit; Office desk chairs/gaming chairs/sofas/campus chairs/recliner/passenger seats/car seats or airline seats--As long as it's a seat you can lean on, our ergonomic pillow can make it more comfortable, relieve back pressure & improve sitting posture; Suits office worker, long-time drivers, pregnant woman, teachers, students, elderly, people need wheelchair, etc
Membarco’s memory foam travel cushion has an oval shape for extended lumbar support. Depending on the pain’s location, you can also use it upside down. Its adjustable strap makes it versatile for various chair shapes and sizes.
| What We Like: | What We Don’t Like: |
| Offers lower and mid-back support Removable, machine washable cover Users rate it 5 out of 5 stars for support and comfort Rated 4.8 out of 5 stars for pain relief Portable and easy to use Overall user rating of 4.7 out of 5 stars Rated 5 out of 5 stars by 75% of users | Reports of the memory foam failing to mold Difficult to use on the couch The back strap prevents side-to-side movement but doesn’t prevent it from sliding down It may be too large for shorter people |
Focus on Work With Adjustable Comfort: A-Pce Adjustable Lumbar Support Pillow
- 🏅【Designed for Comfort】Our lumbar pillow is designed for relieve lower back pressure for sedentary people, allowing you to focus on your work without discomfort. If for some reason our lumbar pillow do not fit your seat, just contact us and we will address your issue within 24 hours.
- 🏅【Adjustable Slider, Precise Relief】The adjustable slider meets all your needs, directly hits the pain point, accurately relieves the pressure on your waist muscles, and can maintain comfort even for a long time.
- 🏅【Multi-Area Support, Optimize Sitting Posture】It can naturally adjust its outline to provide you with the support of the entire waist and lower back, so that your waist and lower back are in an ideal
A-Pce’s adjustable slider memory foam lumbar support cushion helps maintain posture, supporting the entire lower back and waist. The product also has adjustable straps to fit most chairs.
| What We Like: | What We Don’t Like: |
| Adjustable support for precise relief Comfort, Softness, and support Rated 4.6 out of 5 stars for support and pain relief The manufacturer will address fit issues within 24 hours Overall user rating of 4.5 out of 5 stars Rated 5 out of 5 stars by 77% of users | Moves around too much It came without instructions It may be too bulky for some Reports of the pillow slipping down the chair |
Memory Foam Comfort: ComfiLife Lumbar Support Back Pillow
- Recommended Lumbar Pillow by Chiropractors for Lower Back Pain Relief - This lumbar support pillow is recommended by chiropractors for posture support and lower back pain relief
- Orthopedic Lower Back Support - Contoured memory foam cushion supports lumbar vertebrae discs and provides spinal relief. Helps maintain natural curve of lower spine as an office chair cushion, recliner or car seat cushion. This lumbar pillow is designed to help relieve pain while sitting and improve posture however it may not work for all conditions or completely eliminate all symptoms.
- Memory foam is heat and weight responsive: Firmness for memory foam products changes with temperature. Your pillow will feel softer in warm and firmer in cold temperatures. Room temperature is ideal for optimal performance.
Discover contoured high-density memory foam with a breathable 3D mesh cover and adjustable straps. Heat- and weight-responsive foam molds fit your shape for medium-firm lumbar support.
| What We Like: | What We Don’t Like: |
| Recommended by chiropractors Rated 4.7 out of 5 stars for quality and ease of use Rated 4.6 out of 5 years for durability Supportive Adjustable height “Activate your lifetime warranty” card Overall user rating of 4.4 out of 5 stars | The pillow may slip around a bit on the chair Large-framed people may find the cushion uncomfortable Not suitable for all car seats The straps may be too short for some chairs It may be too soft for some It may not be suitable for shorter people It may be too soft for some |
Full Back Seated Support: QUTOOL Lumbar Support Pillow
- ⚠ For convenience and durability, we upgraded and lengthened the straps to fit more chairs instead of adding extra extension straps.
- [UPGRADE & UNIQUE BACK SUPPORT PILLOW]- If you spend a lot of time sitting on office chair, gaming chair and driving in car, this lumbar pillow will perfectly help you. The back support for car is designed ergonomically to relieve upper, mid and lower back pain and back tightness,supports you in achieving right posture and helps maintain a gentle curve in the spine.
- [NEVER FLATTENS OUT] - QUTOOL lumbar support pillow for car adopts High density, thick, durable fabulous and precisely molded memory foam which insures a firm comfy fit and enhance your comfort while retaining its density. The chair pillow can provide enough supportive and comfortable than lumbar roll. Ideal for drivers, teachers, students,office workers etc.
This sizeable, oblong support pillow offers extended memory foam back support and a medium-firm, comfortable fit with a breathable and cooling 3D mesh cover. The ergonomic design is ideal for improved posture and enhancing the spine’s natural curve. The cushion also has extra long straps for increased versatility.
| What We Like: | What We Don’t Like: |
| Lumbar, middle, and upper back support Comfortable and supportive Has a replacement policy Climate Pledge Friendly OKEO-TEX STANDARD 100 certified User rating of 4.4 out of 5 stars | The extent of fit and comfort will depend on body shape and size – it’s not for everyone Reports of poor quality that breaks It may be too hard for some Too small and too little support |
Contoured Foam Support: DMI Lumbar Support Pillow
- ENHANCE BACK SUPPORT AND EASE LOWER BACK PAIN from poor posture, arthritis and injuries. Assists with back tightness from long periods of sitting, standing or driving by supporting the spinal curve to achieve alignment and promote healthy posture
- ORTHOPEDIC PILLOW keeps its shape with high quality resilient contoured foam and has been specifically designed to reduce slouching by relieving pain in the upper, middle, and lower back areas while also minimizing pressure along the sciatic nerve
- BACK PILLOW CUSHION includes washable cover that is breathable to eliminate back sweats, wooden lumbar support board to insert as needed for extra support and straps to hold the cushion in place
Add this contoured foam cushion to your chairs, on the couch or in bed for firm back support, improved posture, and less lower back pain.
The pillow has elasticated straps to secure it to various chair types and an optional wooden lumbar support board. The removable cover is breathable and washable for increased comfort and hygiene.
| What We Like: | What We Don’t Like: |
| Helps correct posture Rated 4.6 out of 5 stars for sturdiness Supportive and comfortable Versatile Choice of colors available Highly resilient molded foam User rating of 4.3 out of 5 stars | It may be too bulky for some Reports of not being able to attach the cushion to the car seat More suitable for non-ergonomic seats Some users have called the cushion low value for money It may be too firm/hard for some Some users would prefer memory foam |
What’s the Best Sitting Position to Prevent Back Pain?
Sitting in any position for too long is ill-advised. It’s particularly unhealthy if the position is slanted to the front, back, or side, which stresses your spine. Instead, imagine your body has a straight line running through it from your coccyx to the top of your head.
Your bottom should press against the back of the seat, with your orthopedic cushion causing your lower back to arch slightly. At the same time, don’t allow your pelvis to rotate forward (which creates too much of a curve in your spine), and keep your shoulders down, relaxed, and level. In this position, you should feel lengthening and stretching in your lower back.
Choosing a Pillow for Back Pain While Sitting
The type of cushion you choose to support your back while seated depends on your needs, shape, size, and preferences. For example, a firm option is best to limit back stiffness. In contrast, an ergonomically contoured option is recommended to prevent slouching and ease lower back pain. Adjustable pillows allow you to customize the product to your body and chair.
If possible, opt for a brand that allows you to test the pillow before committing, and always choose a cushion with a removable, washable cover.
How Can You Protect Your Back?
Keeping your back strong and supple is essential to avoiding back pain. Here’s how.
- Exercise your back and core, stretch regularly, and avoid activities and movements that strain your back, including improper heavy lifting.
- If forced to sit for extended periods, take breaks and switch positions often.
- Aim for comfortable shoes with low heels for daily activities.
- As smoking can reduce blood flow to your joints and contribute to disc degeneration, quitting can help avoid lumbar damage pain and boost healing.
Critically, use chairs and tables ergonomically designed for prolonged sitting and rest your feet on a footrest.
Rely on the Best Pillow for Back Pain While Sitting
Maintaining good posture, exercising to strengthen back and abdominal muscles, taking regular breaks, and using a suitable orthopedic lumbar support pillow should help alleviate and prevent back pain while sitting. If your back pain persists, please consult your medical professional to understand the root cause and ensure you receive appropriate treatment and advice.
Disclaimer: Last update on 2024-07-27 / Affiliate links / Images from Amazon Product Advertising API.
This content is provided solely for educational reasons and should not be seen as medical guidance. It’s important to consult with a healthcare expert prior to making any changes to your health regimen, including dietary adjustments or the use of supplements.
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