Prolonged Sitting and Lower Back Pain: What You Need to Know

In today’s world, many of us spend hours sitting — whether at a desk, in the car, or relaxing at home. But have you ever noticed your lower back feeling stiff, sore, or achy after long periods of sitting? You’re not alone. Research shows that while sitting itself isn’t always the direct cause of lower back pain (LBP), prolonged, static sitting and poor posture are closely associated with an increase in back discomfort and recurring pain episodes.

The good news? By understanding how sitting affects your spine and learning strategies to manage your posture and mobility, you can reduce pain and keep your back healthier.

The Link Between Sitting and Lower Back Pain

Studies show that the longer you sit without movement, the more strain builds up in your lower back. Here’s what the latest research tells us:

• Longer sitting = more discomfort: In one survey, 93% of adults reported lower back pain during or after prolonged sitting, especially when posture wasn’t optimal.

• Taking breaks matters: A large Swedish study involving over 45,000 workers found that those who sat less than 75% of their workday had significantly less back and neck pain. Even short, frequent breaks lowered pain risk by nearly 40–50%.

• Static vs. dynamic sitting: Research shows that dynamic sitting — using chairs or cushions that allow subtle movement — can help reduce pain and improve spinal mobility compared to rigid, fixed postures.

• Ergonomics play a big role: Poor spinal alignment when seated increases tension in the muscles and joints of your lower back, contributing to stiffness and long-term discomfort.

  
  

How Physical Therapy Can Help

If lower back pain from sitting has become a recurring problem, physical therapy offers an evidence-based solution. At Healing Arts Physical Therapy, we help patients reduce pain, restore mobility, and prevent future issues through a comprehensive approach:

1. Restorative Exercise

Targeted strengthening and mobility exercises help stabilize your spine, improve flexibility, and reduce muscle imbalances caused by prolonged sitting. These exercises retrain your body to support proper posture and decrease stress on your lower back.

2. Manual Therapy

Hands-on techniques like joint mobilization, soft tissue release, and trigger point therapy can relieve tightness, improve circulation, and restore natural spinal mechanics.

3. Ergonomic and Posture Education

Your therapist will teach you how to sit smarter by:

• Setting up your workstation ergonomically

• Using active sitting techniques to keep your spine healthy

• Incorporating micro-breaks and stretches throughout the day

By combining education, movement, and manual therapy, physical therapy not only helps you recover from lower back pain but also gives you the tools to prevent future problems.

Tips to Protect Your Back While Sitting

Here are a few quick strategies you can start using today:

• Take a 1–2 minute standing or walking break every 30 minutes

• Use a lumbar support pillow or rolled towel to maintain natural spinal curves

• Keep your feet flat on the floor and avoid crossing your legs for long periods

• Try dynamic seating options, such as ergonomic chairs or cushions that allow subtle movement

• Pair sitting with a daily stretching routine to relieve tension and improve mobility

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Bottom Line

Prolonged sitting can contribute to stiffness, muscle imbalance, and recurring lower back pain — but you don’t have to live with it. Physical therapy provides a proven, personalized approach to help you recover, improve your posture, and keep your spine healthy for the long term.

If you’re struggling with back pain, our team at Healing Arts Physical Therapy can help you:

• Reduce pain and stiffness

• Improve posture and spinal health

• Develop habits that protect your back for years to come

Take the first step toward a healthier spine today. Call us to schedule an appointment and learn how we can help you move better and feel your best.