Ease ‘bleacher back’ by moving around, bring stadium chairs


Submitted content courtesy of IU Health by Sally Winter


Anyone who has spent time on the bleachers cheering on children or a favorite sports teams, knows that these bench seats can become incredibly uncomfortable. Why does sitting on hard wood or metal stadium seating cause so much pain?

“There are various reasons this is painful,” said Jeremy Enz, a physical therapist at IU Health. “Two of the main causes are that the benches are hard, so we become sore in our ‘sit bones’ (ischial tuberosities). And since bleachers have no back support, we tend to slouch, which causes an unnatural curve of the spine. This isn’t detrimental for short periods of time, but most sporting events last for an hour or more.”

Improper posture caused by prolonged sitting in the bleachers eventually causes strain on the low back and core muscles, not to mention the discomfort of the hard surface. The solution is simple.

“Maintaining proper posture is very important. It is difficult, due to the lack of proper support,” stated Tiffany Thacker, FNP, a registered nurse and coordinator for the Spine Program at IU Health North. “Most people want to lean forward with their elbows on their knees. This creates more pressure on your lower back and will cause more discomfort later. The positioning of most bleachers places our hips lower than our knees, which exacerbates the pressure on the low back. Try to maintain proper posture while sitting on bleachers.”

When you’re not at the game, be sure to maintain an exercise program that focuses on core strength, which will help with the so-called “bleacher back.” There also are items you can bring along to support your back while you watch the game.

“Invest in a stadium chair,” Enz said. “These are portable chairs with cushioned seats, seat backs, and some even have arm rests that are designed to lock onto bleachers.”

“You can also use a blanket to help make the experience less painful,” Thacker said. “If it is at all possible, bring a folding chair with you and set it up on the sidelines. This will provide better body alignment.”

When you do start to feel the onset of pain, both experts suggest you get up and move around. Stretch, if possible.

“The best treatment for bleacher soreness is moving around,” Enz said. “You could stretch the muscles that typically get tight, which are the hip flexors and hamstrings. A red flag would be any radiating pain from your low back through the buttock and into your leg.”

At the next big game, keep your spine health in check by remembering to:

  • Maintain proper posture and sit up straight.
  • Bring along a stadium chair, blanket or lawn chair to cushion the seat and support your back.
  • Stand to cheer as often as you can. It encourages movement.
  • When you feel pain, get up and move around or stretch your hamstrings and hip flexors.

If you feel minor pain after the game, you may decide to take an over-the-counter pain reliever. If pain persists or radiates down from your back, contact the new Spine Center at 317-688-2225 or visit

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