Call Us Now

How to Reduce Back Pain from Sitting for Long Periods of Time

How to Reduce Back Pain from Sitting for Long Periods of Time

Lower back pain, whether it’s a sharp, burning pain, or a dull ache, can be a serious problem. It affects four out of every five adults at some point. 

Pain in the vertebrae L1 through L5 — the part of the spine that curves inward at the base — is referred to as lower back pain.

Bad sitting posture is one of the most common causes of back pain. Discs in your back are more likely to become strained if you sit slouched or hunched over. The discs in your back are filled with fluid which protects the vertebrae from rubbing together. Let’s look at what might be causing your back pain while you’re sitting and what you can do about it.

Set reminders for yourself

If you work long hours during the day, you should get up to stretch for 5-10 minutes every hour. This will help relieve discomfort and help improve your posture at your desk. Set reminders on your phone or computer if you’re the type who gets caught up in emails and phone calls, forgets to eat lunch, and sits for hours without moving. There are also a number of apps that can assist you with this.

Make your workspace more efficient

Follow these guidelines to make your workstation as healthy as possible for your body: 

Use a stability ball

Another great way to relieve back pain is to use a stability ball. Sitting on a balance ball strengthens the core and improves posture, both of which can help relieve lower back pain. However, some offices might not have adequate space for a stability ball, so check with your boss first. If you have a home office, you might have enough room for a stability ball. 

Try Physical Therapy

Physical therapy is a cost-effective, safe, and effective way to relieve back pain. Spinal manipulation, manual therapy, and physical exercise are some of the treatments available. Physical therapists assist patients in regaining or maintaining mobility, range of motion, strength, and function in order to improve their overall quality of life. The services offered by Desert Edge Physical Therapy can help you with your progress journey.

Desert Edge Physical Therapy is new to your community, but not new helping people recover from pain and injury.  We are looking forward to serving you, your family, and your friends!

Causes of Lower Back Pain When Sitting Down


Sciatica is a painful condition that affects the sciatic nerve, which runs from the base of the spine to the back of the legs. It can be caused by a variety of conditions, including a spinal bone spur. 

The pain can range from a dull ache to a sensation similar to an electric shock. Sitting for long periods of time can aggravate it, but it usually affects only one side.

Herniated disc

If you have a herniated disc, one of the first symptoms you’ll notice is pain in your lower back. Your disc has been pushed out of its normal shape due to pressure. The spinal cord and nerves in the area are strained, resulting in pain and numbness. 

As people get older, they are more likely to develop a herniated disc. It can also occur as a result of a fall or lifting something heavy.

Muscle strain

Lumbar strain refers to a muscle strain in the lower back. When you overstretch or twist your back too much, this happens. 

You may experience pain that extends down into your buttocks but not your legs if you have a muscle strain. Your back will become stiff and difficult to move as a result of the strain. 

Degenerative disc disease

Lumbar or degenerative disc disease occurs when the discs between the bones in the lower spine become damaged. In older people, discs degenerate, and injuries can tear the annulus fibrosis. The nucleus pulpous, the soft center of each disc, is held in place by the annulus fibrosus.

People who have degenerative disc disease often notice severe pain in the lower back, buttocks, and thighs, which may get worse when they bend or sit.

Spinal stenosis

The spinal cord runs through a tube formed by the holes in the middle of the bones in the spine. This connects all of your body’s nerves to your brain. The cord can be squeezed if the tube isn’t wide enough, causing pain, weakness, or numbness. Spinal stenosis is the medical term for this condition. 

An injury, arthritis, a tumor, or an infection can all cause spinal stenosis.


Lower back pain can be caused by poor posture while sitting or standing. Too much slouching forward or too much leaning back can cause issues. 

Even if poor posture isn’t the cause of your back pain, it can aggravate it.

Not being in shape

The muscles on your sides and back, as well as those in your hips, abdomen, and buttocks, make up your core. If these are weak, they may not be able to adequately support your spine, resulting in pain. 

Stretching and aerobic exercise can help you strengthen your core in a big way. Reducing the amount of strain on your back should help you feel better.

Lower Back Stretches to Reduce Pain and Build Strength

Lower back pain is a fairly common health problem, owing to the fact that it can be caused by a variety of factors. It could be a symptom of an underlying condition, such as kidney stones or fibromyalgia, in some cases. It could also be a result of a sedentary lifestyle or repetitive motions. Whatever is causing your lower back pain, these seven stretches can help you relieve it and strengthen your muscles.

It’s critical to stretch your lower back with caution. If you have an injury or a health concern, be extra gentle and cautious. It’s best to start by speaking with your healthcare provider. 

These stretches can be done once or twice a day. Take a day off from stretching if the pain seems to be getting worse or you’re feeling very sore. Take your time and pay close attention to your breathing as you perform these stretches. To avoid straining or overdoing it, use your breath as a guide. Throughout each pose or stretch, you should be able to breathe comfortably and smoothly.

To learn more about how physical therapy can help, call Desert Edge Physical Therapy at 623-334-8767 to request an appointment, or request an appointment online.

Try these stretches: 

published on Tuesday, June 29th, 2021