How To Fix Lower Back Pain From Sitting

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How to fix lower back pain from sitting? In this article, we will explore effective strategies and exercises to alleviate and prevent lower back pain caused by sitting for long periods. Discover practical tips to maintain proper posture, incorporate movement, and make lifestyle adjustments to reduce discomfort and promote a healthier back.

Let’s dive into the causes of lower back pain from sitting and learn how you can find relief and improve your sitting habits.

Understanding the causes of lower back pain from sitting

Exercises care

Sitting for long hours can lead to lower back pain due to various factors. It is important to understand these causes in order to prevent and alleviate discomfort.Sitting with poor posture is a common cause of lower back pain. Slouching or hunching over while seated puts additional stress on the lower back muscles and spine.

This can lead to muscle imbalances, strained ligaments, and increased pressure on the intervertebral discs. Over time, these factors can contribute to chronic lower back pain.Lack of movement and prolonged sitting also have a significant impact on the lower back.

When we sit for extended periods without breaks, the muscles in the lower back become weak and stiff. This can result in decreased flexibility, reduced blood flow, and compromised spinal alignment. The lack of movement prevents the surrounding muscles from providing adequate support to the spine, leading to pain and discomfort.

Effects of poor posture while sitting

Sitting with poor posture, such as slumping or leaning forward, causes the natural curve of the spine to flatten. This puts excessive strain on the muscles and ligaments in the lower back, leading to pain and discomfort. The forward head posture commonly associated with poor sitting posture also contributes to the strain on the neck and upper back.To

maintain good posture while sitting, it is important to keep the feet flat on the floor or on a footrest, with the knees at a 90-degree angle. The back should be supported by an ergonomic chair, and the shoulders should be relaxed.

Taking regular breaks to stretch and move around can also help alleviate the effects of poor posture.

Impact of lack of movement and prolonged sitting

Prolonged sitting without movement can lead to a sedentary lifestyle, which has been linked to a higher risk of various health issues, including lower back pain. When we sit for long periods, the muscles in the lower back become inactive and weak.

This can result in muscle imbalances, reduced flexibility, and decreased core strength.Additionally, prolonged sitting can cause the hip flexor muscles to become tight and shortened. This can pull the pelvis forward, increasing the curvature of the lower spine and causing strain on the lower back muscles.

Lack of movement also hinders the flow of nutrients to the intervertebral discs, leading to degeneration and increased vulnerability to injury.To mitigate the effects of prolonged sitting, it is recommended to incorporate regular breaks and movement throughout the day. Stretching exercises targeting the hip flexors, hamstrings, and lower back can help maintain flexibility and relieve muscle tension.

Engaging in physical activity outside of sedentary work hours, such as walking or exercising, is also beneficial for overall spinal health.

Prevention and management techniques for lower back pain from sitting

How to fix lower back pain from sitting

Lower back pain caused by sitting for long periods of time can be prevented and managed through various techniques. Here are some exercises, stretches, tips, and practices that can help alleviate and reduce lower back pain.

Exercises and Stretches

Regular exercise and stretching can help strengthen the muscles in the lower back and improve flexibility, reducing the risk of developing pain. Here are some exercises and stretches that can be beneficial:

  • Partial Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift your shoulders off the ground, engaging your abdominal muscles. Repeat for several repetitions.
  • Hamstring Stretches: Sit on the edge of a chair and extend one leg straight out in front of you. Lean forward from your hips, keeping your back straight, until you feel a stretch in the back of your thigh. Hold for about 30 seconds on each leg.
  • Cat-Camel Stretch: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Slowly arch your back towards the ceiling, tucking your chin into your chest. Then, lower your back and lift your head, looking up towards the ceiling.Repeat for several repetitions.

Maintaining Proper Posture

Maintaining proper posture while sitting is crucial for preventing lower back pain. Here are some tips to help you maintain good posture:

  • Sit up straight with your back aligned against the backrest of your chair.
  • Keep your feet flat on the floor or on a footrest if needed.
  • Ensure that your knees are at a 90-degree angle and level with your hips.
  • Use a cushion or lumbar roll to support the natural curve of your lower back.
  • Avoid slouching or leaning forward for extended periods of time.

Taking Breaks and Incorporating Movement

Taking regular breaks and incorporating movement throughout the day can help reduce the risk of lower back pain from sitting. Here are some tips to help you incorporate movement:

  • Set reminders to take short breaks every 30 minutes to an hour.
  • During breaks, stand up, stretch, and walk around for a few minutes.
  • Engage in activities like walking, jogging, or stretching during longer breaks or lunchtime.
  • Consider using a standing desk or adjustable workstation to alternate between sitting and standing throughout the day.

Remember, these techniques should be practiced consistently to effectively prevent and manage lower back pain from sitting. If you experience persistent or severe pain, it is recommended to consult a healthcare professional for further guidance and evaluation.

Lifestyle changes and ergonomic adjustments to reduce lower back pain from sitting


Sitting for prolonged periods can put strain on the lower back, leading to discomfort and pain. Making lifestyle changes and implementing ergonomic adjustments can help alleviate and prevent lower back pain associated with sitting.

The importance of having an ergonomic workstation setup, How to fix lower back pain from sitting

An ergonomic workstation setup is crucial in minimizing lower back pain. Here are some key aspects to consider:

  • Chair: Choose a chair with proper lumbar support to maintain the natural curvature of the spine. Adjust the chair height so that your feet are flat on the ground and your knees are at a 90-degree angle.
  • Desk: Ensure that your desk is at an appropriate height so that your arms are parallel to the floor when typing. This helps maintain proper posture and reduces strain on the lower back.
  • Monitor: Position your monitor at eye level, directly in front of you. Avoid tilting your head up or down, as this can strain the neck and contribute to lower back pain.

The benefits of using lumbar support cushions or pillows

Lumbar support cushions or pillows can provide additional support to the lower back while sitting. Here’s why they can be beneficial:

  • Improved posture: Lumbar support cushions help maintain the natural curvature of the spine, promoting good posture and reducing the risk of lower back pain.
  • Reduced pressure on the spine: By providing extra support, these cushions help distribute the weight evenly, relieving pressure on the lower back.
  • Enhanced comfort: Lumbar support cushions can make sitting for long periods more comfortable, reducing strain and discomfort in the lower back.

Tips on incorporating regular physical activity and strengthening exercises

Engaging in regular physical activity and incorporating strengthening exercises can play a significant role in preventing and managing lower back pain associated with sitting. Consider the following tips:

  • Take breaks and move: Make it a habit to take regular breaks from sitting. Stand up, stretch, and walk around to relieve tension on the lower back.
  • Include aerobic exercises: Engage in activities such as walking, swimming, or cycling to improve overall fitness and strengthen the muscles supporting the spine.
  • Focus on core exercises: Strengthening the core muscles, including the abdominal and back muscles, helps provide stability and support to the lower back.
  • Incorporate flexibility exercises: Stretching exercises, such as yoga or Pilates, can improve flexibility and reduce muscle tightness, easing lower back pain.

How to fix lower back pain from sitting

In conclusion, by implementing the techniques and lifestyle adjustments discussed, you can effectively address lower back pain caused by prolonged sitting. Remember to prioritize good posture, incorporate regular movement, and create an ergonomic workstation. Taking care of your lower back will contribute to your overall well-being and productivity.