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Nothing says summer in America like attending a baseball game. Watching a game while sitting in the sunshine, drinking beer, and eating hot dogs is a quintessential summertime experience. One aspect that may be lacking is comfortable seating, especially at minor league or children’s games, where you may find yourself sitting in bleachers.
Bleachers are designed to accommodate a large number of people in a relatively small space. Unfortunately, they aren’t designed for comfort or optimal ergonomics.
Can bleachers cause back pain? Yes, absolutely, but whether it’s a baseball game, swim meet, wrestling match, marching band exhibition, or other events, there are steps you can take to protect your back.
Why Does My Back Hurt When I Sit on Bleachers?
Bleacher seating is flat, hard, and in back support. Bleachers aren’t only uncomfortable; they encourage poor posture, which leads to back, hip, and leg pain.
Most of us know that prolonged sitting is bad for the back; it compresses the lumbar discs and misaligns the spine. Sitting on hard, backless bleachers makes the problem even worse. It also leads to “bleacher butt,” where pressure from sitting on a hard surface irritates the bones and ligaments in the backside.
How Do You Sit on Bleachers Without Hurting Your Back?
The best way to avoid a bleacher backache is to maintain correct posture, preserving the natural curve of your spine. Sit up straight, using your abdominal muscles, with your shoulders back. Hold your knees at a 90-degree angle, aligned with your hips. Keep your weight distributed evenly on both hips.
Change your position approximately every half hour to prevent prolonged stress. Take regular breaks from sitting; get up and move around from time to time.
Avoid putting your feet up on the seat in front of you. It may feel more comfortable in the short term, but it causes you to hunch forward, creating an unnatural arch in the spine. This puts excessive pressure on your lower back, which can damage your discs. Instead, keep your feet flat on the floor.
Be sure to stay well-hydrated, which promotes flexible, healthy discs. Remember that alcohol and caffeine dehydrate the body. When you leave the event, stretch thoroughly before you get in the car and again when you get out of it. See your chiropractor regularly to get adjustments.
How Can I Make a Stadium Seat More Comfortable?
Bleacher sitting is rarely comfortable, but some supports and cushions can make the experience less painful. Stadium seats or foam stadium chairs with back supports and thick cushioning are optimal, but an ergonomic gel cushion or even a folded blanket is better than hard, bare bleachers.
These items are sold at sporting goods stores and other retailers. Some sports venues offer rental seats with cushions and back support. If you plan to bring your own seat, check venue regulations to be sure it is on their list of approved items.
Make Chiropractic Care Part of Your Sports Spectating Routine
Being proactive can reduce bleacher back and butt pain. If you experience discomfort, we can help manage pain and restore a normal range of motion with spinal adjustments, massage, and more. For more than 35 years, East Bay Chiropractic Wellness has provided a broad range of chiropractic services to Long Island residents. We specialize in the Graston Technique® to break up fascial restrictions and promote soft tissue healing. Contact us online to schedule an appointment.
