How Should I Sit with a Compression Fracture?

A vertebrae fracture can result from even slight falls or injuries. Although several of these painful injuries may not necessitate surgery, significant fractures can cause major long-term complications if not treated swiftly and effectively. 

Vertebral fractures can range from uncomfortable compression fractures to much more severe injuries such as fracture-dislocations, which can arise due to vehicular accidents or falling from great heights. 

About Compression Fractures

Osteoporosis is a prevalent cause of compression fractures. This condition weakens the bones to the extent that they can no longer withstand normal pressure. After typical exercise, the weakened bones can rupture, resulting in spinal compression. 

One of the most common types of osteoporotic fracture is vertebral compression fracture. By the age of 80, over 39% of all females have at least one. 

These fractures can permanently alter the form and strength of your spine. The pain typically goes away after the fractures mend on their own. But, if the broken bone does not heal properly, the pain may remain, making sitting a super painful task. 

It is critical to inform yourself on the best way to sit with fractured vertebrae to safeguard your spine’s healing, mainly if you must sit for long periods. 

How To Sit If You Are Experiencing a Compression Fracture

Here are some of the tips to make your life a little easier. Fractures can be super painful, but you can still do something to ease the pain while you sit. 

Keep Your Spine Tall – Keeping a Neutral Posture

Understanding a neutral posture is perhaps the most critical step in performing daily activities after having a compression fracture. First, understand that there are 24 bones, and each one is unique in size and shape.

All of these 24 vertebrae are precisely aligned and piled atop each other. Three mild natural curves make a sturdy supporting post for your head, establishing a neutral spine. That’s the safest and healthiest position for your spine, allowing individuals to sit more comfortably. 

Remember to keep your spine as good and long as possible whenever you move to prevent putting additional strain on your back. It is critical to sit as straight as possible to avoid further pressure on your spine.

Picking Up the Ideal Chair

Most chairs don’t always cater to your precise spinal support requirements. Use a comfortable, ergonomically designed chair to keep your spine neutral while enabling the muscles in your back to recover. These seats are expertly engineered to accommodate your back and provide maximum comfort while working.

It makes no difference how good your posture is. In the end, if you do not have suitable furniture, you won’t be able to achieve good spinal alignment. A lousy chair might lead you to slump and sit in a very uncomfortable or unnatural position, putting undue stress on the spine and delaying your healing. 

Using a Brace

If you have a vertebral compression fracture, using a back brace is akin to putting on a cast when you break an arm. A stiff frame relieves pressure on the afflicted bone while restricting movement. It allows your affected vertebrae (which are the tiny bones that build up your spine) to heal.

Although there’s not much evidence that a brace helps mend compression fractures, studies show that it does help reduce pain.

Don’t Sit For Too Long, Take Breaks

Sitting for extended periods causes the spine to be more stressed than walking or standing. Taking breaks every half an hour of sitting can be a fine place to begin. Set the timer to encourage you to change your posture, stand, and relieve back stress. After that, gradually increase the amount of time you devote to walking.

Practice Yoga to Ease the Pain 

Yoga can be very effective, but it depends upon the extent of compression. It is not recommended in the case of a severe injury or a high level of pain. However, if the compression is mild, doing yoga exercises can be helpful to strengthen your back muscles. 

The downward dog position, for example, is a good one. Extend your arms and hands right in front. Now put your hands on the floor in the form of an inverted “V.” Make sure that your hips remain elevated and that your feet remain firmly planted on the ground. This pose stretches all the major muscle groups in the body. It improves circulation while soothing your neck, back, and shoulders.

Conclusion

A compression fracture can be extremely painful, but you can make it a bit easier by incorporating these tips into your life. It is all about posture, not pushing yourself too hard, and doing what helps.