Sitting all day is rough on the body, especially the hips and lower back. When you sit, your hips stay bent, making your lower back muscles support you all day. By the end of the day, you are fatigued, with slumping shoulders and tightness in the back.
Many office workers visit us complaining of stiffness, pain, and persistent aches. By the end of their treatment, they feel limber and relaxed, but they want to know how to combat stiffness from sitting all day.
If you’re someone who spends most of your day sitting and you are starting to feel the aches and pain, there are 3 easy things you can do to feel better. Follow along with one of our chiropractors, Dr. Marissa Jenney, and learn how to start feeling better today. Remember to share this with others so you can hold yourselves accountable and start seeing results in just a couple of days.
Fighting Stiffness from Sitting All Day
Stand Every 30 Minutes, Even if Only for 30 Seconds
One reason you feel stiff and sore after sitting all day is because your muscles haven’t moved. While you may be focused on a task at hand and feel like you’re moving or busy, your body is actually sedentary. When the muscles don’t move for several hours, they become stiff and sore due to lack of movement and stretching.
The Fix: Set a timer to go off every 30 – 45 minutes. Stand up when the timer goes off, even if only for 30 – 60 seconds. Standing, shaking out the legs, rolling the shoulders, and twisting the body can introduce mobility that keeps the blood flowing and the muscles loose. Plus, your eyes could probably use a break from your screen and all that paperwork, anyway. Two minutes an hour can make a big difference.
Get a Bolster or Towel for Your Back
Your lower back has to work all day to support your body when sitting upright in an office chair. It is responsible for your posture, your abs, your neck, and more. That’s a lot for the lower back to be responsible for, especially when your body is designed to have assistance from the hips. The key is to relieve the pressure off the lower back without hurting your posture.
The Fix: Get a bolster or roll up a towel to place behind your lower back. It should fit snugly between you and the back of your chair and provide support without causing a slouch. This additional level of support takes some of the work off the lower back muscles while supporting your body for typing and administrative work.
Do a Standing Back Arch at Your Desk
During your 1-minute break every 30 minutes, take the time to do a quick standing back arch at your desk. Engage your glutes to support your stance and gently lean back, letting your back muscles arch, stretch, and loosen. You can even add in a small twist to introduce more mobility and movement.
By moving, stretching, and arching your back, you are letting the muscles expand and relax. You should feel relief by introducing this stretch into your daily routine and experience less tension while sitting and working. Less tension equals less tense muscles for overall fewer aches and pains.
Still in Pain? Contact Elite Integrated Health in Columbia, Maryland
Elite Integrated Health helps people every day who are dealing with persistent back pain from sitting all day. Back pain from sitting all day can start to affect your concentration, comfort, and even overall mobility. You may be less focused, reach for pain relief medication, or become more distracted. The good news is, there are natural ways to treat back pain for lasting relief.
Contact Elite today to set up your appointment. We can discuss hands-on treatment, Active Release Technique, Graston Therapy, dry needling, and more. With a few adjustments and some lifestyle changes, you’ll feel more mobile and relaxed than you ever expected. Contact us today to get started.
Frequently Asked Questions
Why does my lower back hurt after sitting all day?
Sitting all day places stress on your lower back and surrounding muscles. The prolonged pressure contributes to lower back pain, muscle tightness, and stiffness. You may also experience poor posture or limited movement.
How can I relieve lower back stiffness from sitting at a desk?
To relieve lower back stiffness, stand up at least once every hour, walk for a few minutes, or perform gentle stretches for your hips and lower back at your desk. Small movements help alleviate the pressure and improve mobility.
What are the best stretches for back pain caused by sitting?
Gentle stretches such as knee-to-chest stretches, pelvic tilts, cat-cow movements, and hip flexor stretches may help relieve lower back tightness caused by prolonged sitting. Most gentle stretches can be done at your desk to help alleviate the pain immediately and help prevent stiffness throughout the day.
Can sitting too much cause chronic low back pain?
Yes. Prolonged sitting may contribute to recurring low back pain, particularly when combined with poor posture, limited physical activity, or muscle weakness. Regular movement, appropriate strengthening exercises, and an ergonomic workstation may help reduce discomfort over time. Elite can assist with chronic low back pain to help improve your quality of life and overall mobility.
How often should I get up and move to prevent back pain from sitting?
Try standing up, walking, or changing positions every 30–60 minutes, or more frequently if you notice discomfort. Even brief movement breaks can help reduce prolonged pressure on your back and relieve stiffness associated with sitting for extended periods. You should see improvements in just a couple of days.
Can poor posture cause lower back tightness and muscle pain?
Poor sitting posture can contribute to muscle fatigue, lower back tightness, and discomfort, especially when you remain in the same position for hours. Adjust your chair so your feet are supported, keep your screen near eye level, and use back support as needed. Remember that changing positions regularly is just as important as maintaining one ideal posture.
When should I seek treatment for back pain caused by sitting all day?
Consider seeking professional care if your back pain persists, frequently returns, limits daily activities, or does not improve with movement and self-care. A healthcare provider can assess your symptoms and recommend appropriate treatment. Seek urgent medical attention for back pain accompanied by new bowel or bladder problems, numbness around the groin, or significant or progressive leg weakness. Elite offers non-surgical back pain treatment in Columbia, MD. Contact us today.
About the Author
Dr. Bross is the owner of Elite Integrated Health. He serves as a Certified Chiropractic Sports Practitioner (CCSP) and Certified Strength and Conditioning Specialist. His unique approach to individualized patient care is based on the evaluation and treatment of the “whole” person.
Dr. Bross is a leader in the promotion of health and wellness. He has accumulated an extensive knowledge of the musculoskeletal and nutritional components of the human body. He is skilled in the Graston Technique, Active Release Technique, and Sports Medicine.
