Help I can't machine sew for long because of upper back discomfort
 

The key to comfort at any sitting task is to make sure you're at the correct height. I get the same kind of issue when I work on a laptop at a table rather than a desk. Make sure your forearms are at a 90 degree angle to your upper arms when you're sewing. Hopefully you have a chair with adjustable height so adjust it appropriately. Also make sure you are sitting directly in front of your machine. Occasionally I've seen sewing cabinets where the machine is off to the side a bit - they always looked like pain to me!

Pam

Elbows bent at 90º, shoulders relaxed, machine bed slightly lower than your outstretched hands, and sit directly facing the needle. A pillow behind the small of your back can be a great help as well...as is getting up and moving around every so often.

i would check the height of your table and the height of your chair

I also think it could be the height of your sewing table and the chair.

In my case, it is caused by a table that is too low. It is not the chair. If you look at yourself sewing in a mirror, you are hunched over which is why you are in pain. Raise your table and I'm sure it will improve. Did for me.

besure to get up and move around often...do little chores - like laundry, dishes, lots of cleaning breaks...you will be moving and getting the house clean at the same time...move those muscles....also try moving your foot petal. Some say using a book under it helps or a different position. How about a board to lift you chair height or you may want to put a few boards under you table...not sure if you need it higher or lower. Before you go out an buy a new chair or table find out the problem first.

Put your ironing board on the other side of the room, so you have to get up fairly often. Someone gave me this hint years ago, and it sure helps my back.

Are you sure you don't need new eyeglasses?

maybe you need a better adjustable chair

We are full time RV'rs, so I don't have much space. I sit in my recliner with a TV tray holding my sewing machine. I have problems with my lumbar area so I have a special lumbar pillow in my recliner & with the frequent breaks I am slower than some folks, but like the turtle & the hare, slow & easy wins the race. I hope you find a way to be more comfortable when you sew as well. Perhaps one of those posture harness systems for sewers that holds your shoulders back & corrects your posture while you sew? Happy New Year & good luck!

good lighting a must----adjust the heights ----use a timer to signal get up and stretch time max 30 mins---and my very best trick------raise the back of your machine so it has a forward tip--i use rubber door stops--i raise mine 1/2 inch ---- nb mark the door stops so its eay to put them in evenly

Perhaps you have a rotator cuff injury. If adjusting your workstaation doesn't help, then I suggest you see an orthopedic dr.

Feel better!

I agree with the other posters who gave these tips - get some of those rubber wedge doorstops from your hardware store and stick them under the back corners of your machine. This will tilt the machine so it's easier for you to see without hunching over it. And try adjusting the height of your table and chair.

Good lighting is a must! I got a bendable bright lite, don't know how I ever sewed without it!

I have read that some people here sew standing up. I can't do that, I've tried when my back hurts but it made it worse.

I get nerve regeneration shots in my back which have helped me sew.

Try sewing standing up. That's how I machine quilt. I place my sewing machine on my cutting table and no more aching shoulders and back. (It's a good idea to wear good support shoes and stand on a cushioned surface.) I also created a styrofoam "table" surround for my machine from directions on Youtube, but that would not be necessary for piecing tasks.

It is the hunching over the machine that is likely causing your problems. Sewing standing up does not allow you to hunch over (at least in the same way).

Here is a link to a website that illustrates proper ergonomic positioning for sewing while sitting down:
http://www.osha.gov/SLTC/etools/sewi...iondesign.html

Edit: After reading the other posts, I agree that poor vision may be what is causing your hunching over. The magnifier and better lighting might solve your problem. I personally got no benefit from tilting my machine, so I don't do that anymore.

I have that problem also and I just got a new chair a few wks ao and it's helped some. I also got that table Joanne's had on sale and it's a good hgt so you don't have to bend your back. I think it's also the desk I'm using but I'll have to keep getting up. Their are certain chairs that will make the sciatic nerve hurt and I can't sit but a couple of min. I guess I need a pillow to sit on. Good luck wish I could help you more but I haven't figured out the problem yet myself. Sue

Make sure your chair is at the right height. It can really make a difference. I also have a mesh back support on my chair. I found that is I roll up a bath towel and wedge it in the upper portion of the support it pushes it forward and helps give better support. Hope this helps.

My back hurts like that too. I think my table is too low. I definitely hunch over. I don't know if I want to tilt my machine because it's an embroidery machine too but I think I will try to raise my table.

I have always had back pain and when I took up quilting, I found the quilting process to be very hard on my back. I bought a great chair, at the right height but the pain continued, not only in my back but also in my wrists (carpel tunnel) and fingers (arthritis). Especially since I never really stopped, I just kept going. So, when I sit down to quilt, I put in a short cd or a short playlist on my computer. After the music stops, I get up and move around.

Go to your chiropractor and have him/her tell you what is wrong. I had upper back pain and found out it was a muscle problem. I just turned 61 and there are things you can do so the aging thing isn't the cause totally. There is a really good exercise show on our PBS and the lady says that as you age, your joints need lubracation.Your chiro should give you stretching exercises, and if you google online you can get physical therapy exercises. You may just find out that you have a vertabrae out or something simple.

My chiropractor gave me a really effective excercise....it is called Static Back. Lie on floor with your bottom against a chair, put your legs on chair so that your hips are at 90deg, and your knees are bent at 90deg. spread your arms out and turn your palms upwards. Lie like this for 15 minutes and you will find your spine is realigned and your shoulders are relaxed!! Works for me!! Try it and see!! Good luck!!

If you hunch over while sewing it is very likely that you hunch over at the computer, while walking, pushing the grocery cart (you know, resting your arms on the cart and gliding along). My physical therapist helped me to change the hunch over habit and it has really made a difference. Just being aware of it and pulling myself upright as I walk has helped with a number of walking issues I had.

I spend 8 hours a day at a computer and changing my workspace (including a decent chair) made a great deal of difference. I am still working on my sewing set up but don't have the right combination yet. So i stop quite often, pull myslef upright and walk around a bit.

I have the same problem at times. When I used to cross stitch I bought this device... It is like a harness with a weight that sits across your back below your shoulder blades. Can't for the life of me remember the name (but I can look at it tomorrow when I go out to my quilt room.) I have read that you can get the same effect wearing a book bag with a book inside. Weight of book depends on you... Essentially, it aids in proper posture by drawing the shoulders back a bit and causing you to sit straighter. When my back is hurting, right where you say yours does, the relief is immediate.

I couldn't post my full reply, I kept getting the message about 30 videos, so I have decided to split my post in half, see if that works.
Thank you so much everyone who gave their tips. I feel that all your answers should be easily accessed on the board so others who suffer the same can read these tips. How do I go about asking Admin to give Back Problems When Sewing a permanent place on the board so it can be quickly accessed???? Sticky?? I was at my wits end when I posted this question.<o:p></o:p>
I’m thrilled with your tips, every one of them is important to take into account. I think too the table height is playing a part in all this. I’ll also ask a Chiropractor if I have a muscle problem. I have plucked out a few members to make comments back to. Thank you everyone.<o:p></o:p>
Sue<o:p></o:p>
If you ever figure out your problem let me know!
Prism99 <o:p></o:p>
http://www.osha.gov/SLTC/etools/sewi...iondesign.html An excellent site.<o:p></o:p>
That sounds a good idea to stand up when machine quilting the quilt top.
BeckyCrafts
I take my hat off to you. You must have a light sewing machine? <o:p></o:p>
Jemma
I didn’t have the brains to mark them, instead I jiggled around to even them under the machine. Great tip.<o:p></o:p>
Peckish<o:p></o:p>
What an interesting read your site ishttp://www.seamstobeyouandme.comYou pre-sash everything, that’s a good idea I hadn’t thought of (except as you said when doing blocks on point)<o:p></o:p>
DonnaR<o:p></o:p>
What a good idea, my mesh back support slips, I hadn’t thought to wedge a bath towel in the upper portion.<o:p></o:p>

Anna from Oz part of my replyto all you great ladies- couldn't post the full reply
Garysgal<o:p></o:p>
A good idea, I had begun to think I have a muscle problem tooIf I am in the front seat of the car and the grandkids drop something on the floor in the back, if I twist around to retrieve it for them, I get the same problem like a torn muscle feeling. I try to remember not to do this.<o:p></o:p>
CoventryUK<o:p></o:p>
Thank you so much for your Static Back exercise , I will definitely do this as soon as I post my reply to you all.<o:p></o:p>
Sewmary<o:p></o:p>
I must try to make myself aware of upright posture. I have also noted DeneK’s advice which is similar.<o:p></o:p>
Cathyvv<o:p></o:p>
I will look into that rotor cuff injury.,<o:p></o:p>
<o:p></o:p>

Just a post script to my post. I was ordering over the phone to Maree from ozquilts, I told her of the wonderful replies I had on this site about my back problem. She suggested I look into a SewEzi sewing table. They are available in all countries apparently.
SewEzi Table http://www.sewezi.com/
Weight: 11kg (23 lbs).
Height: 74cm (29 inches)
Table Width: 89cm (35 inches)
Table Depth: 48cm (19 inches)

I compared my tables (3) with the specs, and my sewing tables are the 29 inches height. I then sat at the machine, and traced the problem to hunching forward, the machine sits on top of the table thus I hunch forward. The SewEzi table has the sewing machine sunk down into the table so there is no hunching forward, you look down at it. The Inserts are available for all makes of machines despite mine not being listed. I have already phoned them. Next thing I will get a decent chair that has a gas lifter, I think I may have sorted the problem thanks to all your suggestions. I probably should have had the decent chair right from the beginning, raising it to a good height so I was looking down on the machine, and not hunching forward from the neck and shoulder area.

Well, the day is getting on for me, I've ordered a new chair, no arms but able to adjust seat height and the back rest Also found this YouTube video showing Hilary’s Static Back exercise.<o:p></o:p>
Lower back pain exercise - Static Back<o:p></o:p>
http://www.youtube.com/watch?v=oxXnYXj9GoM
Thanks Hilary
Anna

Two things - a wedge cushion that tilts your body forward to sit on and the weighted harness since your problem is in the upper back. It's in the Clotilde catalog and I think Nancy's Notions. I used a child's backpack with two pounds of weight because I had your problem when I started to FMQ. That was free, which works for me but I don't need it anymore. I must have built those muscles up.

Try sitting on a backless chair. I took the back off my my sewing chair and lowered my sewing machine height. I tower over the machine, it's about waist high. My grandmother only used a three legged tall stool when she sewed and that is the way I learned to sit and sew. Sometimes I stand and sew. I found that if I put my non pedal foot on a short stool it really made a difference in comfort.

This is what I have found as well. If you are sitting at the correct height... you are then able to sit in your chair ( I keep a small pillow for lumbar support) properly, without leaning forward. This allows me to sew for longer periods.

If I feel it in my back and shoulders, I lay down on the floor on my back - stretch my legs and feet toward one wall and my arms up and back stretching to the other wall. Now we all know we are not going to touch the walls, but if you can imagine it while you are stretching, you are stretching your spinal column and it totally relaxes all the muscles in the shoulder. I do it all the time and it sure works for me. My husband gave me a new desk/sewing chair (swivel seat, rollers and it has the hydraulic lift to give you the exact right height. Works!!!!!!!

I hope you back and shoulders feel better. There is nothing worse feeling than a toothache in your back! Edie

I have found that I need a machine where I don't have to hunch down to look past the tension or the face of the machine to see the business end of the machine. The best I have is a Singer 403 for fancy work - A Singer 301 might make you pretty happy too. They are vintage so buy carefully. If you get one for cheap go over it or send it to a shop - it is worth it.

So many ideas to help with your problem, I sure hope one, or all help you as well as others!
*** I recall reading it helps to Tilt the machine towards you slightly. ***

I goggled upper back exercises because it was so bad it took my breathe away....one I do daily is to face a wall, put right arm out straight and then turn whole body with arm flat on wall....really stretches those upper middle back muscles...do on left side too...best cure is whole body massage but thats another story LOL

I have an adjustable hieght chair and I get up and move around often.

See if there is a Senior's yoga class in your area. I teach yoga at 3 senior centers and get very positive feedback. It might help you.

Call your local Office Supply stores to see if they have an "Ergo Expert". A lot of the stores have seminars for ergonomic office arrangements. Your problem doesn't seem to be in the lumbar region so the lumbar chair won't help an awful lot. Remember to adjust the chair to your height. Sit firm in the chair with your back fully against the back of the chair. Shoulders too! Bring the chair close to your work and keep reminding yourself to sit up straight and square the shoulders. I have this problem too. I have to keep reminding myself to "Sit like a lady" as my grandma always said. Feet flat on the floor (except for the foot pedal, of course). I hope that this helps. After a while the position becomes natural. Remember it takes 30 days to create a habit (sitting wrong) and 90 days of concerted effort to break that habit! Oh, yes, be sure that the lumbar support is adjusted right. Not too much curve. Your back probably is not used to it. Start small and work your way up. Keep sewing. Even if it is only for short periods at a time. You build houses one board at a time!