Rocking chair therapy for low back pain has existed for at least 50 years. The most famous user of the rocking chair for chronic lower back pain was President Kennedy. Repetitive rocking in a rocking chair increases proprioception, which is the body's awareness of the location of its various parts, such as the spine and lower extremities, in relation to each other. Although not officially a rocking chair, the zero gravity recliner is beneficial for back pain sufferers, due to its positioning of the spine, hips and legs. World renowned soft-tissue specialist and author Dr. Janet Travell recommended that President Kennedy use a rocking chair after he found the rocking chair in her office very comfortable. It is reported that he used one every place he went, including on board Air Force One, to lessen his back pain from injuries suffered during World War II. Dr. Barry L. Marks, a chiropractor from California, suggests the following exercises while sitting in a rocking chair. Gently rock with both feet flat on the floor pushing with only your legs for 5 minutes.
Next, raise your heels and have only your tip-toes contacting the floor and push with your legs for 5 minutes. Perform the third phase by gently rocking for 5 minutes with only your heels contacting the floor. These exercises can be repeated throughout the day to increase blood flow to the legs and increase proprioception in the spine. Rocking chair therapy is not for all back pain sufferers. You may find it difficult because of the hard sitting surface and lack of lumbar support. If that is the case you may try the use of a memory foam seat cushion or tailbone pillow to cushion the seat. You can use a lumbar support to provide a greater contact area for the lower back to distribute the forces more evenly. Another type of chair many low back pain and sciatica sufferers find helpful is the zero gravity recliner. It is not a rocking chair, but its therapeutic effects for the body are extremely effective. Dr. Stewart Eidelson, an orthopedic surgeon in Boca Raton, Florida, states, "The zero gravity position reduces the amount of force exerted on the spine."
The zero gravity concept was first developed by NASA research scientists when they were looking for the best positions for the astronauts during launch. The ergonomically designed zero gravity chair positions the body so the legs are higher than the heart and the spine is in a neutral position. The therapeutic benefits of the zero gravity position include: spinal decompression, decreased hip flexor muscle tension on the spine and improved circulation and blood oxygen levels. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week What Are the Health Benefits of a Rocking Chair? Discrete Exercises You Can Do Sitting in a Chair Office Chair Inner Thigh Exercise The Best Exercises for Thoracic Back Pain Wobble Chair Vs. Therapy Ball The Best Workout Machines for Those With Lower Back Pain
Why Sitting Is Bad for You and How to Avoid It Signs and Symptoms of Back Pain The Best Roman Chair When Dealing with Back Problems Exercise Ball Vs. Desk Chair Inversion Chair Vs. Inversion Table Cons of Using an Exercise Ball All Day The Correct Way to Use a Lumbar Support Pillow Tai Chi Exercises in a Chair What Are the Causes of Back Pain When Working on the Computer? How to Sit on an Exercise Ball at a Desk Full Back Chair Massage Techniques About Seat Cushions and Back PainHow to Cope When You Have Low Back Pain The following advice will benefit a majority of people with back pain. If any of the following guidelines causes an increase of pain or spreading of pain to the legs, do not continue the activity and seek the advice of a physician or physical therapist. What can I do if I have acute low back pain? The key to recovering from acute low back pain (abrupt, intense pain that subsides after a relatively short period) is maintaining the normal curve of the spine (hollow or lordosis).
Supporting the hollow of your back will help decrease your recovery time. Follow these guidelines for 10 to 20 days after you experience acute low back pain: Sit as little as possible, and only for short periods of time (10 to 15 minutes). Sit with a back support (such as a rolled-up towel) at the curve of your back. Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.) Your legs should not be crossed and your feet should be flat on the floor. Here's how to find a good sitting position when you're not using a back support or lumbar roll: Correct sitting position without lumbar support. Correct sitting position with lumbar support. Sit at the end of your chair and slouch completely. Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds. Release the position slightly (about 10 degrees). This is a good sitting posture. Sit in a high-back, firm chair with arm rests.
Sitting in a soft couch or chair will tend to make you round your back and won't support the curve of your back. At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed. When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body. When standing up from a sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends. Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips. Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals. Stand with your head up, shoulders straight, chest forward, weight balanced evenly on both feet, and your hips tucked in.
Avoid standing in the same position for a long time. If possible, adjust the height of the work table to a comfortable level. When standing, try to elevate one foot by resting it on a stool or box. After several minutes, switch your foot position. While working in the kitchen, open the cabinet under the sink and rest one foot on the inside of the cabinet. Change feet every five to 15 minutes. Stooping, squatting, and kneeling Decide which position to use. Kneel when you have to go down as far as a squat but need to stay that way for awhile. For each of these positions, face the object, keep your feet apart, tighten your stomach muscles, and lower yourself using your legs. Try to avoid lifting objects if at all possible. If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds. Before you lift a heavy object, make sure you have firm footing. To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips.
Do not bend forward at the waist with your knees straight. Stand with a wide stance close to the object you are trying to pick up and keep your feet firmly on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don't jerk the object up to your body. Stand completely upright without twisting. Always move your feet forward when lifting an object. If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position. Avoid lifting heavy objects above waist level. Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly. To lower the object, place your feet as you did to lift, tighten stomach muscles, and bend your hips and knees. Use a foot stool or chair to bring yourself up to the level of what you are reaching.
Get your body as close as possible to the object you need. Make sure you have a good idea of how heavy the object is you are going to lift. Use two hands to lift. Sleeping and lying down Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it might be more painful to change to a hard surface. Try to do what's most comfortable for you. Use a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist might be helpful. Try to sleep in a position that helps you maintain the curve in your back (such as on your back with a lumbar roll or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. When standing up from a lying position, turn on your side, draw up both knees, and swing your legs on the side of the bed.