Lower back pain from sitting too long? Here’s what to do

Key takeaways:

1. Sitting for long periods can contribute to back pain, especially if you don’t change positions or take breaks.

2. Staying active, improving your workspace setup, and movement breaks can help prevent and relieve lower back pain.

3. Targeted exercises can stretch and strengthen your lower back, helping you stay comfortable and supported (see videos below).

Hinge Health offers virtual physical therapy and more to help you manage back pain. Learn more.

Ever felt stiff, sore, or achy after a long day — whether you’ve been sitting at a desk, stuck in meetings, or driving all over town? Join the back pain club.

“Sitting for long periods on its own doesn’t guarantee you’ll develop back pain,” explains Heather Broach, PT, DPT, a physical therapist at Hinge Health. “But staying in the same position — whether it’s sitting, standing, or any other posture — can leave your back craving movement.” 

Here’s why: Sitting in the same position for a long period of time means you’re not doing all the things that are really helpful for your back, like moving, stretching, and bending. A 2021 study published in Health Promotion Perspectives found that prolonged sitting was associated with a 42% higher risk of developing lower back pain — but staying active and changing positions can make a big difference.

No matter how much you have to sit during the day, there’s a lot you can do to help your back feel good. Read on to learn what Hinge Health physical therapists recommend, including the best back pain exercises you can do after sitting for a long time.

What causes back pain after sitting?

There are many reasons you may experience back pain from sitting all day. They include:

• Prolonged inactivity. “Our bodies weren’t designed to sit, or be in any one position, for hours at a time,” says Dr. Broach. “When you don’t move around enough, your joints and tissues can get grumpy.”

• Postural stress. Certain sitting positions, like slouching or leaning forward, can increase strain on your spine, particularly the discs, ligaments, and muscles. While there’s no such thing as “perfect” posture, the stress from staying in some positions for too long can contribute to back pain. 

• Spinal disc compression. Sitting increases pressure on the discs in your lower spine. If you’re sitting for long periods without breaks, this pressure can cause discomfort or aggravate existing back conditions, like herniated discs.  

• Muscle imbalances. Sitting for long stretches can lead to tight hip flexors and weakened core or back muscles. These imbalances may affect your posture and place extra pressure on your lower back.

• Static load on muscles. When you sit, certain muscles — like those in your lower back — have to work continuously to maintain posture. Without breaks or movement, these muscles can become fatigued, leading to soreness or pain.

• Health conditions. If you’re prone to low back pain (say, because of arthritis or sciatica), sitting for long periods can exacerbate it. Being overweight can also contribute to back pain.

How to prevent lower back pain from sitting 

While you can’t always control what your day looks like, there are some things you can do to try and prevent lower back pain from setting in. Here’s what Hinge Health physical therapists recommend to avoid lower back pain from sitting. 

• Schedule short breaks. Penn State University researchers found that lower back pain from sitting could be relieved simply by switching positions every 15 minutes. Stand up and stretch or head to the kitchen for a water or coffee refill. If you have trouble remembering, set an alarm on your phone or work calendar. 

• Try a standing desk. Sit-stand workstations may help reduce lower back pain, according to a 2018 review of studies published in the journal Ergonomics. Don’t want to invest in one? Try perching your laptop on a kitchen countertop or tall filing cabinet periodically during your workday for a standing break. 

• Tune into workstation ergonomics. How you sit and set up your workspace can play a big role in managing or preventing back pain. Start by positioning your knees at a right angle and keeping your feet flat on the floor or a footrest. You can also try adjusting your computer screen to eye level and positioning your keyboard so your elbows are bent at about 90 degrees. Remember, comfort and movement are key — experiment with what works best for your body and take regular breaks to stay supported throughout the day.

• Stay active when you’re off the clock. If you sit at a desk all day, make time for activity outside of your job, says Dr. Broach. A 2018 review of studies published in the American Journal of Epidemiology found that regular exercise two to three times a week reduced the risk of lower back pain by 33%.

The above exercises are recommended by Hinge Health physical therapists to prevent and treat  low back pain. “They stretch and strengthen lower back muscles and they lengthen your hamstrings, which is important because it allows you to shift some of your body weight from your back to your legs,” explains Dr. Broach.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment. 

How to fix lower back pain from sitting 

In addition to taking frequent breaks, getting exercise outside of work, and doing targeted back exercises, these tips can help relieve back pain when it flares up. 

• Physical therapy. Physical therapy helps identify and address the root cause of your pain, such as muscle imbalances, postural habits, or stiffness. A physical therapist can guide you through targeted exercises to strengthen your core and back muscles, improve flexibility, and enhance spinal mobility. They also provide ergonomic advice to optimize your workspace and sitting posture, and teach strategies for incorporating movement and breaks into your routine. 

• Apply heat. Warm, moist heat can help relieve back pain, either at work, or once you’re home, says Dr. Broach. Stash a heating pad near your desk and use it a few times throughout the day.

• Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for back pain. It’s important to make sure that you are safely able to take these medications, based on your medical history. 

• Schedule some stress relief. While tricky to manage, stress can make back pain worse. Try to incorporate your favorite stress-relieving activities into your daily routine. For instance, take a short walk during lunch, pop by a coworker’s desk to blow off steam, go to your favorite workout class before or after work, or listen to your favorite podcast while you do other things.

When to see a doctor

Most of the time, back pain resolves on its own. But you should see your doctor if:

• Pain keeps you up at night or makes it harder to fall asleep. 

• You experience back pain along with weakness in one or both legs.

• Back pain spreads into your lower leg. 

• Pain doesn’t get better after a few weeks.

• Your pain is associated with any changes in bowel or bladder function. 

PT tip: Keep a yoga mat next to your desk 

“I always have one right behind me in my office so that I can stretch periodically throughout the day to make sure my lower back muscles don’t get too grumpy,” says Dr. Broach. Having a yoga mat handy can make it easier to do targeted back exercises, like the ones above, throughout the day. It’s also a good idea to stand and stretch once an hour or so. Simply placing your hands on your lower back and gently arching backwards is often enough to do the trick. 

How Hinge Health can help you 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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3. How to Improve Posture for a Healthy Back. (2019, April 16). Cleveland Clinic. Retrieved from https://my.clevelandclinic.org/health/articles/4485-back-health-and-posture

4. 5 Ergonomic Tips to Help With Back Pain. (2017, December 19). Penn Medicine. Retrieved from https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/december/5-ergonomic-tips-to-help-with-back-pain#:~:text=5%20ergonomic%20tips%20for%20work&text=Sit%20back%20in%20the%20chair,tablet%20use%20when%20answering%20emails.

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