Why Does My Lower Back Hurt When I Sit Too Long?
Lower back pain is one of the most common complaints I hear in clinic, and many people notice it worsens the longer they sit. Whether you’re working at a desk, driving, or relaxing on the sofa, prolonged sitting can place significant strain on your lower back. Understanding why this happens is the first step toward relieving it.
1. Sitting Increases Pressure on the Spine
When we sit, especially in a slouched position, the natural curve of the lower spine (lumbar lordosis) flattens. This increases pressure on the discs between the vertebrae and places extra strain on ligaments and muscles. Over time, this sustained pressure can lead to stiffness, discomfort, and pain.
2. Poor Posture and Muscle Imbalance
Many of us sit with rounded shoulders, a forward head position, and a tucked pelvis. This posture switches off key support muscles, particularly the deep core and glute muscles, while overloading the muscles of the lower back. When these muscles are forced to work overtime, they fatigue and become painful.
3. Reduced Movement = Reduced Blood Flow
Our bodies are designed to move. Sitting for long periods reduces circulation to the muscles and joints of the lower back. Less blood flow means less oxygen and fewer nutrients reaching the tissues, which can contribute to stiffness and aching. Movement helps “lubricate” the spine and keeps muscles healthy.
4. Tight Hip Flexors Pull on the Lower Back
Prolonged sitting shortens the hip flexor muscles at the front of the hips. Tight hip flexors can tilt the pelvis forward or restrict hip movement, increasing strain on the lumbar spine when you stand, walk, or try to straighten up after sitting.
5. Weak Core Support
Your lower back relies on support from your deep core muscles, including the abdominals and pelvic floor. If these muscles are weak or not activating well, common after pregnancy, injury, or long periods of inactivity, the lower back takes on too much load during sitting.
What Can You Do About It?
Improve Your Sitting Setup
Sit with your feet flat on the floor
Keep hips slightly higher than knees
Support the natural curve of your lower back with a cushion or lumbar roll
Keep screens at eye level to avoid slouching
Move Little and Often
Aim to stand up, stretch, or walk for 1–2 minutes every 30–45 minutes. Even small movements make a big difference.
Strengthen Key Muscles
Targeted exercises for the core, glutes, and hips help offload the lower back. These should be specific to your needs and guided by a physiotherapist.
Stretch Tight Areas
Gentle stretching of the hips, hamstrings, and lower back can reduce tension caused by prolonged sitting.
When Should You Seek Help?
If your back pain:
Persists despite changing posture and movement
Radiates into the leg
Is associated with stiffness that doesn’t ease with activity
Is affecting your sleep or daily life
A physiotherapy assessment can identify the root cause and provide a tailored treatment and exercise plan.
Final Thought
Sitting itself isn’t the enemy, too much sitting without movement is. With better posture, regular movement, and the right exercises, most sitting-related lower back pain can be effectively managed and prevented.
📞 Reach out today or book your assessment online and take the first step in your recovery.
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