To sit properly with lower back pain and reduce discomfort, follow these expert-backed guidelines:

• Maintain a neutral spine : Keep your back straight with its natural curve supported, avoiding slouching or leaning forward, which can strain the lower back

• Use lumbar support : Place a rolled-up towel, lumbar cushion, or use an ergonomic chair that supports the natural inward curve of your lower back to maintain stability and reduce stress on the lumbar region

• Keep hips and knees at a 90-degree angle : Sit so your hips and knees form right angles, with your thighs parallel to the floor and feet flat on the ground or on a footrest if needed. Avoid crossing your legs

• Sit with your buttocks against the chair back : This helps maintain proper posture and supports the lower back curve

• Adjust your chair properly : Your chair height should allow your feet to rest flat on the floor, and there should be enough space between the chair edge and the back of your knees to avoid pressure

• Keep shoulders relaxed and head aligned with your spine : Avoid hunching or craning your neck forward, and position your monitor at eye level to maintain good neck posture

• Take regular breaks : Avoid sitting for prolonged periods without movement. Stand, stretch, or walk every 30 to 60 minutes to prevent stiffness and reduce back pain

• Additional tips : Applying ice or heat, using over-the-counter pain relievers, massage, and gentle exercises like yoga can complement good sitting posture to relieve lower back pain

By combining these ergonomic principles and lifestyle habits, you can significantly reduce lower back pain while sitting and promote spinal health. If pain persists, consult a healthcare professional for personalized advice