Bleacher Back: 10 Ways to Keep Your Back Comfortable While Watching Football and Other Sports

Football season means Friday night lights, Saturday college football, school tournaments, marching bands, and plenty of time sitting in the stands.

Unfortunately, it can also mean something I jokingly call “bleacher back.”

You probably know the feeling.

You sit down feeling fine.

The game goes on for an hour or two.

Then you stand up and suddenly your low back feels stiff, your hips do not want to straighten, and the walk back to the car feels considerably longer than the walk into the stadium.

Bleachers were designed to hold a lot of spectators.

They were not necessarily designed for comfort.

Fortunately, there are several simple things you can do to make your next football game, basketball tournament, volleyball match, baseball game, or school event easier on your back.

1. Understand Why Bleachers Can Be Uncomfortable

Most bleachers are flat, hard, and provide little or no back support.

Your body has to provide the support instead.

At the beginning of the game, you may sit fairly upright.

As time passes, however, many people begin to slump.

The pelvis rolls backward, the low back rounds, the shoulders move forward, and the head begins drifting in front of the body.

You may then remain in that position for an hour or longer.

The problem is not necessarily that sitting itself is bad.

The bigger problem is often remaining in one position for too long.

Your body generally prefers movement.

2. Bring a Stadium Seat With Back Support

One of the easiest ways to make bleachers more comfortable is to bring a portable stadium seat.

Look for one that provides some actual back support instead of simply a thin cushion.

Having something behind your back can reduce the amount of effort required to hold yourself upright throughout the game.

If you attend sporting events regularly, a decent stadium seat may be one of the simplest investments you can make.

3. Change Positions Throughout the Game

People frequently search for the perfect sitting posture.

There probably is not one position you should remain in for two straight hours.

Instead, change positions.

Sit upright for a while.

Move your feet.

Shift your weight.

Stand for an exciting play.

Lean back against your stadium seat.

The goal is not perfect posture.

The goal is avoiding one fixed posture for a long period of time.

4. Get Up at Halftime

Halftime is an ideal time to give your back and hips a break.

Stand up.

Take a short walk.

Go to the restroom.

Visit the concession stand.

Walk around the track if the facility allows it.

Five or ten minutes of movement can feel much better than sitting through the entire event without getting up.

5. Keep Your Feet Supported

Depending on how the bleachers are built, your feet may not have a comfortable place to rest.

When your feet are dangling or poorly supported, your sitting position may become even more awkward.

Try to keep both feet supported when possible.

A solid base beneath your feet can make it easier to maintain a comfortable sitting position.

6. Take Your Wallet Out of Your Back Pocket

This one is especially common among men.

A thick wallet in your back pocket can cause one side of the pelvis to sit higher than the other.

That uneven position may not feel like a big deal for five minutes.

After an hour or two, however, it can become noticeable.

Before you sit down, remove bulky wallets, phones, keys, or other objects from your back pockets.

7. Move Before You Sit Down

Think about what often happens before the game.

You may drive 20, 30, or 45 minutes to the stadium.

Then you walk in and immediately sit down again.

That means you may already have spent a considerable amount of time sitting before kickoff.

Walk around for a few minutes first.

Gentle movement may include:

Walking

Easy trunk rotation

Shoulder rolls

Gentle hip movement

Comfortable stretching

It does not need to be complicated.

You are simply giving your body a little movement before another long period of sitting.

8. Move Before Getting Back in the Car

This is one of the most commonly overlooked parts of game day.

You spend two hours sitting on bleachers.

The game ends.

Then you immediately get into your vehicle and sit another 30 minutes.

Instead, walk for a few minutes before leaving.

Allow your back and hips to move before you begin the drive home.

9. Pay Attention to How Long the Stiffness Lasts

Feeling temporarily stiff after sitting on a hard surface for an unusually long time is one thing.

Repeatedly having the same problem every time you sit is different.

Ask yourself:

Does every sporting event bother my back?

Does sitting for 30 or 45 minutes consistently make me uncomfortable?

Am I still stiff the next morning?

Do I avoid certain events because I know sitting will bother me?

Does my back also bother me after driving, working at a desk, or watching television?

Those patterns may provide clues.

Sometimes the bleachers are the problem.

Other times the bleachers are simply revealing that the back or hips do not tolerate prolonged sitting very well.

10. If It Keeps Happening, Find Out Why

If you need a day or two to recover every time you watch a football game, it may be worth looking beyond the seat itself.

There are many possible reasons someone may have difficulty tolerating prolonged sitting.

These can include issues involving mobility, joint mechanics, old injuries, muscle tension, conditioning, and other factors.

A proper evaluation can help determine what may be contributing.

At Pro Active Chiropractic Center in Palmyra, Missouri, we evaluate each person individually rather than assuming every back complaint has the same cause.

The goal is not simply to help you survive one football game.

The larger goal is to help you continue doing the things you enjoy.

Bleacher Back Game-Day Checklist

Before you leave for the game:

Bring a stadium seat with back support.

Wear comfortable shoes.

Remove bulky items from your back pockets.

Walk for a few minutes before sitting down.

Change positions throughout the game.

Stand whenever there is a natural break.

Walk during halftime.

Move again before getting into the car.

Pay attention to whether stiffness disappears quickly or continues.

Enjoy the Game Without Paying for It the Next Day

You go to sporting events to support your children, grandchildren, school, community, or favorite team.

You should not have to feel like you played four quarters yourself.

A few simple changes can make sitting in the bleachers much easier.

And if your back repeatedly becomes stiff or uncomfortable whenever you sit for an extended period, it may be worth finding out what is contributing to the problem.

Dr. Scott Stiffey

Pro Active Chiropractic Center

219 S. Main St.

Palmyra, MO 63461

573-769-2400

This article is for general educational purposes and is not intended to diagnose or treat any individual condition.