Many people experiencing lower back pain from sitting too long don’t realise how much their daily habits affect their spine.

With more people working from home and spending long hours at computers, phyios are seeing an increase in back pain caused by prolonged sitting.

Why Sitting Too Long Causes Lower Back Pain

When you sit for extended periods:

• The muscles that support the spine begin to fatigue
• Hip flexor muscles become tight
• Spinal joints become compressed
• Blood circulation decreases

Over time this can lead to stiffness, tightness and pain in the lower back.

Signs Your Back Pain Is Caused by Sitting

You may notice:

• Stiffness when standing after sitting
• Pain after long hours at the computer
• Tightness in the lower back
• Relief when walking or moving around

These symptoms are common in people who spend long hours sitting for work.

What You Can Do to Reduce Back Pain

Some simple changes may help reduce symptoms:

• Take movement breaks every 30–45 minutes
• Stretch your hips and lower back
• Improve your workstation posture
• Strengthen your core muscles

However, if your pain keeps returning, there may be underlying spinal stiffness or muscle imbalance that requires treatment.

If you are experiencing persistent pain, check out our Back Pain Assessment Offer.