Beating Back Pain Caused by Bleacher Seating

Winter sports are here and along with them lots of bleacher sitting. When the game is exciting, we frequently stand up and sit down which is actually easier on our back than when we sit still in one position. Add bleachers into the mix and pain is inevitable. Usually there is nothing to lean up against so there is no support, and when it’s crowded there’s not much leg room sometimes making us sit with our knees higher than our hips. This all adds up to poor sitting posture and an added strain on an already achy lower back.

Ways to protect your back on game day:

• Consider using a stadium seat (about $20)
• Sit with a neutral spine*
• Wear shoes with good arch support
• Stand up every chance you can
• Keep your abdominal muscles strong and connected!

*A neutral pelvis is when your spine is mostly in its optimal position. Try to sit up on your sit bones, with your pelvis, hips and shoulders in a vertical line. Let your lower back be in its natural lumbar curve. Keep your abdominal muscles engaged for support especially when rising from sit to stand. Try to keep your knees facing straight ahead but if this is not possible then turn your whole body instead of twisting at your back. In general movement is a good thing, so shifting in place can help increase the blood flow to your lower back and take some of the pressure off. Post-game management when you do get home should involve a little rest and relaxation for your back. Try lying down on the floor with your hips and knees bent to a 90 degree angle with your feet up on the couch or ottoman for about 10 minutes. This will give your back a chance to relax from the day’s activities.

Keep these strategies in mind for a happy back and GO DUCKS!