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Lower Back Pain When Sitting: Why It Happens and How to Fix It

Lower Back Pain When Sitting: Why It Happens and How to Fix It

Lower back pain when sitting is one of the most common problems we see at Harborne Physiotherapy.

Many people notice it most:

At a desk Driving On the sofa in the evening

It can feel like a dull ache, stiffness, or even sharp discomfort that builds the longer you sit.

The frustrating part is that rest doesn’t always help—and sometimes sitting actually makes it worse.

 

Why Does Sitting Cause Back Pain?

Your body is not designed to stay in one position for long periods.

When you sit for extended periods:

Muscles become stiff Joints are under constant load Circulation reduces Posture gradually deteriorates

Over time, this creates stress through the lower back.

 

The Most Common Causes We See

1. Prolonged Sitting

Even with “good posture,” sitting for hours without movement increases pressure through the lumbar spine.

 

2. Poor Movement Habits

It is not just about posture—it is about how often you move.

Many people stay in one position for too long without realising it.

 

3. Reduced Hip Mobility

Tight hips can increase strain on the lower back, especially when sitting.

This is very common in:

Desk-based workers Drivers Gym-goers who skip mobility work

 

4. Core and Muscle Control

The muscles that support your spine may not be working efficiently.

This does not mean they are “weak”—they may simply not be coordinating well.

 

5. Stress and Tension

Stress can increase muscle tension, particularly through the lower back and surrounding areas.

 

What Actually Helps?

1. Movement Breaks

The most effective change is simple:

Move more often.

Even standing up or walking for a few minutes every 30–60 minutes can make a big difference.

 

2. Changing Positions

There is no perfect posture.

The key is variation:

Sit Stand Walk Shift positions regularly

 

3. Improving Hip Mobility

Simple mobility exercises can reduce strain on the lower back and improve comfort when sitting.

 

4. Strength and Control Work

Targeted exercises can improve how your body supports your spine during daily activities.

 

5. Desk and Work Setup

Small adjustments can help:

Screen height Chair position Foot support

But remember—setup alone will not fix the problem without movement.

 

When Should You Get Help?

You should consider assessment if:

Pain is persistent or worsening Sitting is becoming uncomfortable daily Pain is affecting work or sleep You are unsure what is causing it

 

Key Takeaway

Lower back pain when sitting is extremely common—but it is rarely caused by just one thing.

In most cases, it is a combination of:

Too much time in one position Reduced movement Muscle and joint stiffness

The good news is that it is very treatable with the right approach.

 

How We Can Help

At Harborne Physiotherapy, we assess:

Movement patterns Strength and mobility Daily habits and workload

We then create a clear, personalised plan to help you move better and reduce pain.

 

Ready to Take the Next Step?

If sitting is causing you ongoing back pain, we can help.

Book here:
https://www.harbornephysio.co.uk

 

Author:
Harborne Physiotherapy Team