Best Sitting Tips for Lower Back Pain Relief – Dr. Berg

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in this video we’re going to talk about how to save your lower back from sitting too long some of you sit for hours and hours and hours all day long on the computer you’re driving your car you’re sitting down on the couch it creates a lot of low back pain and sciatica and a loss of the lower back curve normally the spine should have a small curve going forward in the lower back so when you sit on the couch or a chair you your pelvis rocks back okay and then you lose the curve so the curve is going to be pretty much flattened and over time that’s going to wear out the discs okay because you’re bringing your your knee up and it’s causing the loss of this curve right here what I’m going to show you to do is just simply you’re gonna get a foam roller about this size right here this is what I do and you’re going to put it in the very lower part of your chair or even your car and it’s going to put pressure on the foundation of the entire spine the sacrum okay and it’s going to push it’s going to support the sacrum to the point where a lot it allow the lower back curb to come in it’s much better to put it here than it is in the lower back okay so let me just show you something okay so what happens is you have this lower curve right here this is called a lumbar spine there’s five vertebra and then it’s supported by this something called the sacrum okay this bone right here and normally you want this curve going forward right here so when you’re sitting the sacrum curls back and you lose the curve because there’s nothing to support the foundation you’re going to use this foam roller and you’re going to put it right on the sacrum not necessarily just right here all the time on the lower part and it’ll actually push the sacrum forward to allow the kerb to come back so let me show you how to do it right now okay so look at the situation we have your whole pelvis as you’re sitting is rocking backward that’s gonna cause a lot of pressure on these nerves back here because you can alert lose the curve so sitting all day is a killer with low back pain and sciatica and degenerative disc problems etc so this is what you want to do you want to get a foam roller this little thing right here okay and you don’t necessarily want to put it in your lower back for the arch you want to stabilize the very foundation the sacrum which is this bone right down here so you’re gonna put this right behind the sacrum and it’s going to naturally tilt your pelvis forward and allow the kerb to come back really nicely okay so you get the curve back this foundation and that way you have to sit either erect or slightly forward if your knees kind of going down right here because with the chair your your thigh bone is coming up here and that’s dropping the pelvis back so if we have a foundational support that’s right and back of that sacrum it rocks the whole pelvis forward and so you can maintain that lumbar curve and these discs will stay open it’s great to reduce pain if you’re sitting doing computer work for eight hours a day and then sometimes you can switch it you could put it up here too but the foundational point right here will be best and you want to use that just to you know keep the pelvis rock forward to keep that curve there at all times okay so go ahead and get one of these foam rollers get a skeleton now you’re not going to need a skeleton get your own body and but you all you can use a towel maybe but this really works good because it’s it’s very firm okay so I hope that helped you and it’ll save your back thanks for watching hey I appreciate your attention and if you’re enjoying these videos go ahead and subscribe and I will definitely keep you updated on future events live events and webinars that we’re going to do very soon