If you’ve stood up after a long day of sitting at your desk and noticed your lower back aching, you’re not alone! The reality is sitting for prolonged periods of time, whether you are working from home or stuck at an office desk, is not good for your spine! You might’ve thought your ergonomic cushioned winch-back chair was doing its job, but for most cushioned chairs, it’s probably missing one key thing: actual support! The harsh reality is that not all office chairs are made equally, and your lower back can be the collateral damage. So, what’s next? Are you on the verge of re-evaluating your home office set-up? Let’s look at the option of getting a lumbar cushion, likely the easiest and most practical upgrade to the spine that you’ve been waiting for.
Think about how many times you’ve adjusted your seat, stretched, or shifted positions to be comfortable; this is evidence that your body is compensating for lack of support. The longer you are uncomfortable (and over time), the more your muscles and spinal discs can strain. Luckily, one small and relatively inexpensive tool can greatly impact your comfort in the present and long-term spinal health: the lumbar cushion!
Why Might Your Office Chair Not Offer Enough Support?
Even the most expensive office chairs often fall short in the lumbar support department. Most chairs are designed with a generic shape that doesn’t accommodate the natural curve of the lumbar spine. Instead of promoting good posture, they force your back into unnatural positions for hours. According to a study published in Applied Ergonomics, inadequate lumbar support significantly increases disc pressure and muscle fatigue, leading to discomfort and long-term back issues [1].
Moreover, many standard office chairs lack adjustability. You might have height and tilt functions, but lumbar support? Not always. The result is static seating that doesn’t respond to your body’s needs throughout the day.
The Impact of Poor Lumbar Support on Your Spine
The lumbar spine (lower back) generally has an inward curve to help support the weight of the upper body. When that curve is flattened by improper seating position, it shifts your posture and excessively loads the intervertebral discs and ligaments. Over time, this can lead to lumbar disc herniation and muscle strain, resulting in chronic lower back pain [2].
Poor lumbar support can also lead to forward head posture and rounded shoulders as well, adding to back and neck pain. The National Institute of Health (NIH) reported that prolonged sitting, particularly without ergonomic support, can also negatively affect spinal alignment and muscle balance [3].
What Are the Benefits of Using a Lumbar Cushion?
1. Improved Posture While Sitting
A lumbar support cushion helps to support and maintain the natural S-curve of the spine, it fills the void that normally exists between the chair and lower back. Using a lumbar support cushion assists in keeping the pelvis in a neutral position and restricts slouching. The Journal of Physical Therapy Science published research showing that using a lumbar support cushion can improve sitting posture in persons that sit for long periods [4].
With proper spinal alignment, overall weight can be distributed evenly across the body thereby minimizing muscular fatigue and tension. Over time, sitting in a more efficient posture will result in less overall discomfort throughout the day. Developing good postural habits leads to better breathing and circulation which are essential for overall health, while increasing stamina while working for extended periods.
2. Relief from Lower Back Pain
Arguably, the most immediate benefit of a lumbar pillow is the easing of discomfort in the lower back region. Each memory foam lumbar support pillow will shape to your body and provide consistent support to relieve pressure on the spinal discs and their ligaments.
A clinical trial published in Spine Journal indicated that lumbar support pillows worked better, with clinical pain scores indicating that participants felt a lower level of painful discomfort compared to a body-and-back injury control group that did not use any type of lumbar support pillows reportage.5 Lumbar pillows can reduce pain and stiffness due to sciatica, degenerative disc disease, and/or muscle fatigue.
For individuals with chronic lower back conditions or individuals who were recovering from incidental injuries, a lumbar cushion provided a non-invasive alternative source of support and pain reduction, apart from medication, that can be used in conjunction with other forms of therapy like physiotherapy or chiropractic therapies.
3. Better Focus and Comfort During Long Work Hours
Comfort includes more than just the physical realm; it affects mental performance. Discomfort and pain directly impact mental performance. It makes your mind and body less productive. A recent study in Occupational Medicine found that better ergonomic seating increased concentration, and decreased perceived exertion while doing work tasks [6].
When you add a lumbar cushion to your chair, you are providing your body the support it needs to be comfortable for an extended period of time. Although it seems minor, you may be surprised at the difference something so simple can make to your work life. More comfort may also relieve stress and mental fatigue due to aggressive physical discomfort.
How Do You Use a Lumbar Cushion Effectively?
Correct Placement on the Office Chair
A lumbar pillow won’t do much good if it isn’t positioned properly. A lumbar pillow has to go in the small of your back, should go low, not middle or upper back, it should help maintain the natural inward curve of your lumbar spine, while keeping your hips higher than your knees.
A lumbar pillow doesn’t need to push your back too far forward either, as now you’ve created an unnatural arch. A good test of proper positioning is to place your hand between your back and the pillow, you should have light contact but not a lot of room to get a hand in there at all.
Pairing with Other Ergonomic Accessories
While a lumbar cushion can be a game-changer, pairing it with other accessories will create a fully ergonomic workstation. Here’s what you might add:
- Footrest: Helps keep knees at a 90-degree angle, encouraging circulation and reducing leg fatigue. This is especially helpful for shorter individuals who may not have their feet flat on the ground when seated.
- Adjustable monitor stand: Keeps your screen at eye level to prevent neck strain and forward head posture, which are common culprits of upper back and shoulder discomfort.
- Ergonomic keyboard and mouse: Reduces wrist and shoulder tension by promoting natural hand positioning. Look for models with wrist support and customizable angles to better suit your typing habits.
- Seat cushion: Complements lumbar support by aligning the pelvis and reducing tailbone pressure. This helps distribute your weight more evenly and prevents slouching.
- Desk height adjusters or sit-stand desks: Allow you to alternate between sitting and standing throughout the day, which has been shown to reduce sedentary fatigue and improve overall well-being.
According to OSHA’s guidelines on workstation ergonomics, a well-aligned ergonomic setup can reduce the risk of musculoskeletal disorders and improve comfort across the board [7]. Creating an environment that supports your natural posture not only enhances productivity but also safeguards your long-term spinal health.
Is a Lumbar Cushion Really Worth It?
You wouldn’t think there is much to expect from such a small and inexpensive item as a lumbar cushion. They are a low-risk, high-reward option for someone who sits for long periods of time. The return on investment includes improved posture, reduced pain, and improved focus on your work-day for both the hours you are working and the hours afterwards.
In addition to the initial benefits, there are longer-term benefits to have a lumbar cushion in your daily posture for your spine. Ongoing support encourages better movement, movement patterns, and increases our spinal awareness, which then reduces the chances of developing chronic musculoskeletal diseases. A lumbar cushion is also great support during physical therapy or other treatment modalities for managing back pain.
Once you decide to try a lumbar cushion, the hardest part is deciding which one to buy. Look for lumbar cushions made from high-density memory foam with breathable covers, and preferably also the straps to keep the cushion in place while you sit. These lumbar cushions are not only a tremendous value to add to your work stations, both professional and home, but a but cheap – a good quality lumbar cushion can last a year, maybe more!
Frequently Asked Questions
1. Can a lumbar cushion help with chronic lower back pain?
Yes, lumbar cushions have been shown in clinical settings to reduce symptoms associated with chronic lower back pain by promoting proper spinal alignment and reducing pressure on lumbar discs [5]. However, chronic conditions should still be monitored by a healthcare provider.
2. Are lumbar cushions good for posture correction?
Absolutely. Lumbar cushions help maintain the natural S-curve of the spine, which promotes healthy posture. According to studies in Physical Therapy Research, posture significantly improves with the use of back support cushions [4].
3. Can I use a lumbar cushion in my car or at home?
Yes. Lumbar cushions are versatile and can be used in cars, on couches, or anywhere you sit for extended periods. They’re particularly useful during long drives or when working at a makeshift home office.
4. Do doctors recommend using lumbar cushions?
Many orthopedic specialists and physical therapists do recommend lumbar cushions, especially for patients with sedentary jobs or back problems. Clinical literature supports their use as a conservative method to manage lower back discomfort [2][5].
References
- https://www.sciencedirect.com/science/article/abs/pii/S0003687019300853
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3115286/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1050574/
- https://www.jstage.jst.go.jp/article/jpts/27/6/27_jpts-2015-122/_pdf
- https://www.spine.org/Research-Clinical-Care/Clinical-Guidelines
- https://academic.oup.com/occmed/article/63/2/121/1406612
- https://www.osha.gov/etools/computer-workstations/checklist
