Back Pain from Sitting Too Much: Start with Your Posture
Your back hurts not so much because you sit badly, but because you sit too long in one position. The best posture is always the next one.
But · 5 min read · Sep 5, 2026
When you sit, the pressure on the discs in your lower back is greater than when you stand. Sitting for long periods also shortens the hip flexor muscles and weakens the glutes and back muscles. The result is that your spine has to carry work your muscles should have been sharing.
Why your back hurts
- Sitting motionless for hours, so the discs are not nourished by movement
- A rounded back and shoulders pulled forward when you look down at a low screen
- A chair that does not support the curve of your lower back
- A thick wallet in your back pocket, which tilts your pelvis
- Weak abdominal and back muscles from too little movement
How to sit properly
Place both feet flat on the floor, knees level with or slightly below your hips. Push your bottom right back against the chair and let the backrest support the natural curve of your lower back — a rolled-up towel tucked in there does the job just as well.
Position your screen so the top edge is at eye level, about an arm's length away. Elbows bent at roughly a right angle, shoulders relaxed rather than hunched up.
A few simple stretches
Go slowly, breathe evenly, hold each movement for about 20 to 30 seconds, and stop if you feel a sharp pain.
- Lie on your back and pull one knee gently towards your chest, then switch sides
- Stand up, hands on hips, and lean gently backwards a few times
- Sit up straight and twist your upper body gently to each side
- Glute bridge: lie on your back, knees bent, lift your hips up and lower them again
- Hip flexor stretch: step one foot forward, kneel on the back knee, push your hips forward
In the long run, walking regularly and training your abdominal and glute muscles will help your back far more than simply resting. Lying still for days on end actually makes ordinary back pain take longer to settle.
Red flags that need care right away
Most back pain from sitting eases over a few weeks. But go to a medical facility immediately if you have any of the following:
- Numbness or weakness in the legs, difficulty walking
- Numbness in the groin, buttocks or inner thighs
- Urinary retention, incontinence or loss of bowel control
- Back pain with fever or unexplained weight loss
- Severe pain at night or at rest
- Pain that appears after a fall or an accident
- A history of cancer, osteoporosis, or long-term corticosteroid use
Do not buy painkillers and take them for days on end without being examined first.
This information is for general reference only and does not replace advice from your doctor.
