Why Does My Lower Back Hurt When I Sit?
- John Shevlin
- Mar 29
- 4 min read
Why Does My Lower Back Hurt When I Sit?
It’s one of the most common questions we hear at The Back Specialists — and for good reason.
Sitting for long periods, especially at a desk, in the car, or on a couch, can leave your lower back feeling
sore, stiff, or even sharp with pain. But why exactly does this happen? And what can you do about it?
Let’s break it down.
The Anatomy of Sitting: What Happens to Your Lower Back
When you sit, your body weight is transferred through your pelvis and spine. If you’re sitting with good posture, using lumbar support, and moving regularly — your back can tolerate it fairly well.
But here’s the problem: most people don’t sit like that.
What typically goes wrong:
• Slouching or slumping forward increases pressure on the discs in your lower back.
• Sitting too long without breaks causes muscles to tighten and joints to stiffen.
• Poor chair design or no lumbar support forces your spine into a rounded shape.
This combination creates compression through your spine, restricts blood flow, and can irritate structures like discs, joints, and nerves.
Why Sitting Can Trigger or Worsen Lower Back Pain
1. Disc Pressure
Sitting increases the pressure inside your spinal discs — especially when slouched forward. Over time, this can lead to disc irritation or bulging, particularly in the lower segments of your lumbar spine (L4/L5 and L5/S1).
If you already have a disc issue, prolonged sitting can make things worse.
2. Muscle Stiffness
Your hip flexors (especially the psoas) stay in a shortened position when seated. This affects your pelvic alignment and can increase strain on your lower back muscles.
At the same time, key stabilising muscles like the glutes and deep core can become inactive — leading to “muscle amnesia” where the wrong muscles start doing all the work.
3. Joint Compression
Your facet joints — the small joints in the back of your spine — can get compressed or irritated when sitting too long, especially if you arch your back excessively or lean to one side.
Common Symptoms of Sitting-Related Back Pain
• Dull ache in the lower back after long periods at a desk
• Sharp or catching pain when getting up from a chair
• Feeling “locked up” in the spine after driving
• Pain that eases with standing or walking
• Radiating discomfort into the buttock or thigh
If these sound familiar, you’re not alone — but the good news is, there’s a fix.
The Back Specialists Approach: Assess, Move, Rebuild
We don’t just treat pain — we identify the mechanical cause behind it.
At The Back Specialists, our assessment process identifies flexion intolerance, extension intolerance, or instability, and builds a recovery plan that suits your unique movement profile.
When sitting is a key trigger, we often see patterns like:
• Flexion intolerance: pain made worse by slouching or forward bending
• Hip mobility restrictions: tight hip flexors or weak glutes affecting posture
• Core control issues: lack of support through the trunk while seated
Simple Fixes You Can Try Today
1. Micro-Movements Matter
Set a timer to stand up or stretch every 30–45 minutes. Even 60 seconds of movement can restore blood flow and reduce tension.
Try:
• Standing back extensions (hands on hips, arch gently)
• Shoulder rolls
• Glute squeezes and deep breaths while seated
2. Upgrade Your Sitting Setup
• Use a chair with good lumbar support — or add a small towel roll at your lower back
• Sit with hips slightly higher than knees
• Keep feet flat and avoid crossing legs for long periods
• Use a standing desk if possible (alternate sitting and standing throughout the day).
*A great resource for spinal alignment chairs, supports, driving supports are The Back Shop Dublin - https://back-shop.com
3. Activate the Right Muscles
Start rebuilding the support system around your spine.
Key muscles to focus on:
• Glutes
• Deep core (transversus abdominis)
• Diaphragm (via proper breathing)
• Hip flexors (release and control)
Our rehab programs include precise, progressive exercises designed to restore balance between these systems.
4. Know Your Movement Profile
The most effective exercises aren’t random — they’re specific to your back’s movement intolerance type.
Take our free Back Pain Solutions Quiz to find out if your pain is related to:
• Flexion intolerance
• Extension intolerance
• Rotation instability
• Poor core control
Once you know your pattern, you can stop doing generic stretches and start moving smarter.
When to Seek Professional Help
If your back pain:
• Persists beyond 2–3 weeks
• Affects your sleep or daily life
• Is accompanied by numbness, tingling, or weakness in your legs
• Keeps recurring, even after doing stretches or physio
It’s time to get a proper assessment.
Our €39 Mini-Assessment will identify the root cause of your sitting-related pain and give you a clear, personalised plan to fix it.
Final Thoughts
Sitting isn’t inherently bad — it’s the way we sit, for how long, and with what kind of muscle support that makes all the difference.
If your lower back hurts when you sit, don’t just pop painkillers or try random stretches.
Get assessed, move with purpose, and build lasting strength and resilience.
Because you’re not broken.
You just haven’t been seen properly.
Ready to feel better?
Book your assessment or take the quiz to get your back on track.
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