Why Does My Back Hurt When I Sit for Long Periods?

If your back starts aching after sitting at your desk, driving, or relaxing on the couch, you’re not alone. Research suggests that prolonged sitting can be associated with temporary increases in low back pain, although sitting itself has not been established as a direct cause of back pain. [1]

Several factors may contribute to discomfort, including how long you sit, how often you change positions, your overall activity level, and individual differences.

Why Does Sitting Sometimes Make Your Back Hurt?

When you sit for an extended period, your body remains in a relatively fixed position. Staying in one position for a long time may place continuous demands on the muscles and other tissues supporting your spine, while also limiting opportunities to move and change positions. This may contribute to stiffness or discomfort for some people. A systematic review found that prolonged sitting was associated with immediate increases in reported low back pain in adults, although the researchers could not determine whether sitting causes clinical episodes of back pain. [1]

Your individual sitting position may also play a role in how comfortable you feel. Sitting with your trunk bent forward, for example, changes the position and loading of the spine compared with sitting upright. However, research hasn't established that one specific sitting posture causes back pain. An umbrella review of 41 systematic reviews found mixed evidence regarding the relationship between sitting posture and low back pain. [2]

Rather than trying to maintain a “perfect” posture all day, it may be more helpful to change positions regularly, take movement breaks, and stay active throughout the day.

Take Movement Breaks

If you spend most of your day sitting, try to break up long periods of inactivity.

You might:

• Stand up and walk around between tasks
• Take short walking breaks
• Change positions throughout the day
• Stand while talking on the phone
• Alternate between sitting and standing when possible

NICE guidelines recommend encouraging people with low back pain to continue normal activities when appropriate. [3]

Stay Active

Regular physical activity can be beneficial for overall health and may also be part of managing low back pain. The World Health Organization recommends that adults get at least 150 minutes of moderate-intensity physical activity each week, along with muscle-strengthening activities on two or more days per week. [4]

For people experiencing chronic low back pain, the WHO also recommends that structured exercise programs may be offered as part of care. [5]

You don't necessarily need to start with intense exercise. Walking, strength training, and other activities you enjoy can be good ways to incorporate more movement into your day.

When Should You Get Help?

If your back pain keeps coming back, interferes with your daily activities, or makes it difficult to work or exercise, an evaluation may be worthwhile. Low back pain can have many different contributing factors, and the WHO estimates that about 90% of low back pain is nonspecific, meaning a specific underlying disease or structural cause cannot be identified. [6]

At Buffalo Chiropractic + Physical Therapy, we can evaluate your symptoms, movement, and individual goals to help determine an appropriate treatment approach.

Call (716) 892-8811 to schedule a consultation today.

Medical Disclaimer

The information provided in this article is for general educational and informational purposes only and is not intended to provide medical advice, diagnose or treat any health condition, or replace evaluation and advice from a qualified healthcare professional. Everyone’s symptoms and circumstances are different. If you are experiencing back pain or have concerns about your health, consult with an appropriate healthcare professional for personalized guidance. If you are experiencing severe or worsening symptoms, seek prompt medical attention.

Citations

[1] de Carvalho, D. E., et al. “Association of Exposures to Seated Postures With Immediate Increases in Back Pain.” Journal of Manipulative & Physiological Therapeutics, 2020.

[2] Swain, C. T. V., et al. “No consensus on causality of spine postures or physical exposure and low back pain.” Journal of Biomechanics, 2020.

[3] NICE. “Low back pain and sciatica in over 16s: assessment and management.” National Institute for Health and Care Excellence.

[4] World Health Organization. “Physical activity.” WHO.

[5] World Health Organization. “WHO guideline for non-surgical management of chronic primary low back pain.” WHO, 2023.

[6] World Health Organization. “Low back pain.” WHO.