How to fix lower back pain from sitting

Lower back pain is incredibly common — most people will experience it at some point. It might be due to an injury, an underlying medical condition, or even the way you sit. Sitting for too long or in an uncomfortable position may worsen back pain, regardless of the cause.

The first step to managing your lower back pain may be assessing your seating position. Improving your posture and certain stretches and exercises may help ease your pain. You may also need medical management if you have an underlying condition.

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What causes back pain after sitting?

There are many reasons you might notice lower back pain after you’ve been sitting for extended periods.

Posture

The way you sit may affect your back. When you’re sitting down for a long time, it’s easy to forget about correct posture. Sitting in a slouched or slumped position can put pressure on the muscles, ligaments, and discs in your lower back.

For example, a 2020 study suggests that sitting in a slouched position for a prolonged time — 30 minutes in this case — can damage the muscles in your back and increase the risk of experiencing lower back pain and discomfort. The researchers also concluded that it may worsen pain in people with pre-existing lower back pain.

Sedentary lifestyle

A sedentary lifestyle refers to a less active lifestyle and spending a longer time sitting. According to some 2018 research, a sedentary lifestyle and decreased physical activity are linked with recurring or chronic lower back pain.

This could mean you notice stiffness and pain in your lower back after sitting for a long period.

Medical conditions

There is a link between several medical conditions and lower back pain, including:

• sciatica
• a herniated disc
• spinal stenosis
• muscle strains or injuries
• degenerative disc disease
• osteoarthritis
• hip arthritis

While these conditions aren’t due to prolonged sitting periods, you may notice the pain more when you stand up after sitting in one position for a long time. Your sitting position and posture may also worsen your pain.

Stretches and exercise for lower back pain

Due to the link between a sedentary lifestyle, prolonged sitting, and lower back pain, experts may recommend you increase your activity level if you’re experiencing lower back pain that isn’t linked with an underlying condition. You can start to include light aerobic exercise and gradually increase your activity level.

Several exercises and stretches may also help ease lower back pain. According to a 2021 research review, exercises such as Pilates, muscle and core exercises, and aerobic exercise may lower pain and prevent disability in people with chronic lower back pain.

You may also incorporate gentle yoga stretches like the Child’s Pose, a seated spinal twist, and pelvic tilts to open up the muscles in your back.

Doctors may also recommend physical therapy with an expert coach to help improve back pain or help you recover from an injury if that’s the cause of your symptoms.

Home remedies for lower back pain when sitting

Lower back pain is common among office workers, who generally spend a large portion of their day sitting at a desk. It can be difficult to fix this because sitting is a key part of the workday. However, there are some strategies you can try to help improve back pain while in the office:

• Improve your posture: Be conscious of your posture and avoid slumping or slouching. Try to sit up straight with proper back support.
• Use the correct chair: Try to ensure your office chair is stable and provides back support. It should also be adjustable in seat, height, and armrests.
• Get up and walk around often: Consider standing up from your desk at least once per hour for 5 to 10 minutes.
• Check your equipment: Your computer screen should be at eye level so you don’t feel the need to slouch. Your keyboard should be at such a height that your shoulders and elbows are in a neutral position.

You can try several home remedies to help soothe back pain when you experience it, regardless of the cause. These include:

• Over-the-counter (OTC) medications: OTC pain relievers are a good option for lower back pain. These include ibuprofen (Advil) and acetaminophen (Tylenol).
• Cool or warm compresses: Applying hot or cold packs can increase blood flow to your lower back and promote muscle healing if you have an injury.
• Maintaining a moderate weight: Having overweight or obesity may put more pressure on your joints, muscles, and ligaments. Maintaining a moderate weight may help reduce this pressure and ease lower back pain.

Medical treatment for lower back pain

If you’re experiencing long-term or chronic lower back pain that doesn’t seem to go away, consider speaking with a doctor. You may have an underlying condition that requires medical management.

• Muscle relaxers: These work on your nervous system to relax your muscles, which can help if you have muscle spasms causing back pain. Examples include metaxalone and cyclobenzaprine (Amrix). Doctors should consider the risk of side effects and dependence before prescribing them.
• Corticosteroid injections: Doctors might inject medications such as cortisone into your back to reduce pain. This is especially true if your back pain is due to arthritis, but they may also help with other causes.
• Stronger pain medications: If your pain is very severe, doctors might prescribe stronger opioid pain medications, such as oxycodone (Oxycontin) and tramadol (Qdolo). This is usually a short-term solution and for very severe cases.

Doctors might also recommend using a transcutaneous electrical nerve stimulation (TENS) unit. This device uses electrical impulses through pads you place on your lower back to help reduce pain.

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Summary

Lower back pain is common, and if you sit down for long periods, this may be an underlying cause. Sitting for a prolonged time, particularly if you slump or slouch, can put pressure on your muscles, ligaments, and discs and may even worsen any underlying conditions that cause back pain.

Moderate exercise and stretches can help protect your back and reduce pain and stiffness. You can also try OTC pain relievers and cool or warm compresses.

In some cases, your back pain may be due to an underlying condition. If your pain doesn’t go away with time, consider speaking with a doctor. They can diagnose and treat any medical conditions causing lower back pain.

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