Lower back pain from prolonged sitting affects over 80% of office workers at some point in their careers. If you experience a dull ache, stiffness, or sharp pain after hours at your desk, you’re dealing with one of the most common occupational health issues in modern society.
Lower back pain from sitting is highly preventable and treatable with proper ergonomics, targeted exercises, and movement strategies.
Why Sitting Hurts Your Lower Back
- Sitting increases lumbar disc pressure by 40-90% compared to standing
- Slouched sitting can increase pressure by up to 185%
- Static positions reduce circulation to spinal structures
- Prolonged siting will cause Muscle Deconditioning and Imbalances like tightness or over stretch
- Pain-stress cycle: pain causes stress, stress increases pain sensitivity
Common Presentations
- Dull, achy pain across lower back after 30-60 minutes of sitting
- Stiffness when standing up after prolonged sitting
- One-sided pain (often from asymmetrical sitting postures)
- Pain radiating to buttocks (often sacroiliac joint or piriformis)
- Morning stiffness that improves with movement
- Pain that worsens as the workday progresses
Ergonomic Optimization and Prevention
Exercise alone won’t solve sitting-related back pain if your workspace is problematic.
Please check our previous blog to know about workspace setup
Movement Integration Strategies
- Micro-breaks (Every 30 minutes):
- Stand for 30-60 seconds
- 5 standing back extensions
- Walk for about 100 steps
- Macro-breaks (Every 90 minutes):
- 5-minute walk
- Full stretching routine (hips, back, shoulders)
- 2-3 mobility exercises
- Sitting Variation:
- Change positions every 15-20 minutes
Alternate between:
-
- Standard sitting
- Perch sitting (hips higher than knees)
- Standing (if desk allows)
Never sit identically for >20 minutes
Effective exercises for relieving low back pain
1. Pelvic Tilts (Seated or Standing)
Target: Spinal mobility, muscle relaxation
- Sitting or standing, place hands on hips
- Tilt pelvis forward (arch lower back)
- Tilt pelvis backward (flatten lower back)
- Move slowly through full range
- Perform 10-15 reps every hour
Purpose: Reduces disc pressure, promotes fluid exchange
2. Cat-Cow Stretch (Modified)
Target: Spinal segmental mobility
- On hands and knees or seated in chair
- Inhale: Arch back gently (cow)
- Exhale: Round spine (cat)
- Move slowly with breath, 10-15 reps
Perform 2-3 times daily
3. Knee-to-Chest Stretch (Lying)
Target: Lower back and glute tension relief
- Lie on back, pull one knee to chest
- Hold 30-45 seconds per side
- Pull both knees to chest, hold 45-60 seconds
- Perform 2-3 times daily, especially morning and evening
Caution: Avoid if pain increases
4. Seated figure of four stretch
Target: Glutes, hamstrings tension relief
- Sit upright on the floor with your legs straight and hands placed on the ground on the outside of your hips for balance.
- Place your right ankle over your left knee and bend your left knee until you feel a comfortable stretch in the right hip and place the sole of your left foot on the floor.
Hold the stretch for 15-30 seconds and repeat with the opposite side.
5. Pelvic bridging
Target: Glutes, hamstrings, lumbar stabilizers
- Lie on back, feet flat, hip-width apart
- Drive through heels, lift hips
- Squeeze glutes at top, don’t hyperextend
- Lower slowly
- Perform 3 sets of 15-20 reps, 4-5 times per week
6. Child’s Pose (Decompression)
Target: Lumbar decompression, relaxation
- Kneel, sit back on heels
- Extend arms forward, lower chest
- Breathe deeply, allow back to relax
- Hold 60-90 seconds
- Perform multiple times daily
Alternative: If knees hurt, place pillow between thighs and calves
References
- Hartvigsen, J., et al. “What low back pain is and why we need to pay attention.” The Lancet 391.10137 (2018): 2356-2367.
- Claus, A. P., et al. “Is ‘ideal’ sitting posture real? Measurement of spinal curves in four sitting postures.” Manual Therapy 14.4 (2009): 404-408.
- McGill, S. M. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3rd ed. Human Kinetics, 2015.
- Callaghan, J. P., and McGill, S. M. “Intervertebral disc herniation: studies on a porcine model exposed to highly repetitive flexion/extension motion with compressive force.” Clinical Biomechanics 16.1 (2001): 28-37.
- O’Sullivan, P. B., et al. “Multidimensional approach for the targeted management of low back pain.” Physical Therapy in Sport 12.4 (2011): 244-250.
- Dr. Tom Walters with glen cordoza “Back and Spine protocols.” Rehab Science how to overcome pain and heal from injury 19.1 (2023): 281-303.
