Back Pain Worse After Sitting but Better When You Move

If your back feels worse after sitting and improves once you start moving, that pattern matters.

This isn’t random.It’s not weakness.And it’s rarely a “core problem.”

It’s usually a stiffness-driven back.

What This Pattern Looks Like

People with this pattern often notice:

• Their back tightens up during long periods of sitting

• Standing up feels stiff or uncomfortable at first

• Walking or gentle movement eases symptoms within minutes

• Rest doesn’t really help, but motion does

The key feature is this: your back dislikes being still.

What This Pattern Actually Points To

This pattern is most commonly driven by joint stiffness in the spine, particularly the facet joints.

These joints rely on regular movement to stay healthy.When they’re held in one position for too long, they stiffen.Pressure builds.Motion feels restricted.

This is very different from:

• Disc-related pain

• Nerve pain

• Instability or weakness

Treating it like those problems often delays recovery.

Why Common Advice Fails Here

Many people are told to:

• Rest more

• Brace their core constantly

• Avoid movement

For a stiffness-dominant back, this usually makes things worse.

The issue isn’t that your back can’t cope with load.It’s that it isn’t getting enough varied, regular movement.

Stretching may give short-term relief, but without carryover.Strengthening alone often misses the mark entirely.

What Actually Helps

For this pattern, the goal is simple:Restore movement tolerance.

That usually means:

• Regular movement breaks

• Gradual exposure to spinal motion

• Avoiding prolonged static positions

• Using movement as medicine, not punishment

This isn’t about pushing through pain.It’s about giving your joints what they need to stay mobile.

What to Do Next

If you want to understand your back a bit better, take our free back pain quiz.