Why Does My Back Hurt From Sitting? [Back Pain: Causes & Solutions Series, Part 1]
Spending time sitting—whether it’s for reading, hobbies, or enjoying time with family—is a wonderful part of life. However, many of us are familiar with that sharp pain when trying to stand up, or the dull ache in our lower back after sitting for a long time.
Today, I’d like to talk about the causes of this “sitting-induced back pain” and share some simple measures you can take at home to find relief.
Why Does Sitting Cause Back Pain?
You might not realize it, but a sitting posture can sometimes place more strain on your lower back than standing. Here are the main reasons why.
1. Poor Posture: Do you ever find yourself slouching while working at a desk or relaxing on the sofa? This posture is often deeply connected to the tilt of your pelvis. In a clinical setting, we often see cases where the pelvis is tilted forward. To maintain balance, the lower back arches, which in turn causes the upper back to round. Sitting for long periods in this “anterior pelvic tilt” posture can dramatically increase tension around your lower back.
2. Muscle Stiffness: Staying in the same position for a long time impairs your body’s circulation. The muscles in your buttocks and thighs, in particular, are continuously compressed by your own body weight. Poor blood flow causes these muscles to harden, making them more prone to pain and soreness. Stiffness in the buttock muscles can also prevent the nerve from sliding smoothly, which may lead to sciatica. Please check out the article I wrote previously for more about this, Is Your Sciatic Nerve Just ‘Stuck’? How Fascia Holds the Key.
3. Stiff “Fascia” and Poor Nerve Gliding: It may surprise you, but when sitting, about twice as much pressure as when standing is applied to the “intervertebral discs” that cushion the bones of your spine. To protect the body against this load, the deep muscles remain tense, and the “fascia” that surrounds them also loses its flexibility and becomes stiff. Since nerves are also wrapped in this fascia, when the fascia stiffens, the smooth sliding of the nerves is obstructed, causing pain and numbness. I discussed this mechanism in detail in a previous “article on Herniated Discs“ .
4. Weakened Core Strength: The “core” muscles around your abdomen are central to supporting your body. While you’re sitting, these muscles aren’t used very much. If sitting for long periods becomes a habit, your core strength gradually weakens, making it difficult to maintain good posture.
What’s Behind That "Ouch!" When You Stand Up?
That sharp, shooting pain you feel in your back when you try to stand up after sitting for a while—the culprit may very well be a muscle called the “Iliopsoas.”
The iliopsoas is a deep muscle that connects your spine to the top of your leg. When you’re sitting, this muscle is always in a shortened state. If it stays that way for a long time, it becomes stiff and resists being lengthened when you try to stand. This stiff iliopsoas muscle then pulls on your lower back, creating significant stress and causing pain.
Habits to Say Goodbye to Back Pain, Starting Today
But don’t worry. By making a few small adjustments to your daily life, you can significantly reduce the strain on your lower back.
First, Stand Up Frequently! Simply standing up, walking around a bit, or doing a light stretch once every 30 minutes (or at least once an hour) is very effective.
Try Using Helpful Tools Specialty cushions that distribute your weight and reduce the load on your lower back, or height-adjustable desks, are also great options.
Re-examine How You Sit Sit deep in your chair and adjust its height so that the soles of your feet are resting flat on the floor.
I hope this was helpful. The most important thing with persistent back pain is not to just endure it, but to understand its causes and start with small, manageable solutions. I sincerely hope that all of you can spend your days comfortably and with a smile.
If you have persistent pain that doesn’t improve with self-care, please don’t hesitate to consult with me.