7 Tips to Avoid Lower Back Pain From Sitting Too Long
Key takeaways:
Poor posture or an underlying spinal condition can cause lower back pain when sitting.
Taking short breaks to stand up and stretch, as well as applying ice or heat therapy, may help relieve this type of low back pain.
Setting up an ergonomic workstation –– with a supportive chair and adjustable desk –– can also help prevent back strain.
Table of contents
Many people spend a lot of time sitting, whether at a desk or on the couch. In fact, 1 in 4 people in the U.S. sit for more than 8 hours a day.
Experts say that sitting for a long time may cause or contribute to low back pain, a problem nearly 80% of adults experience at some point. In general, inactivity is linked to a higher risk of health problems.
If you have lower back pain while sitting, you might wonder how to find relief. Fortunately, there are several ways to ease this type of pain and help prevent it in the future.
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Here are seven research-backed tips to treat or prevent lower back pain while sitting.
1. Take short, active breaks
Even with proper posture, sitting too much can be harmful to your health. Moving around or changing your posture may reduce back and shoulder discomfort. Research suggests standing up and moving every 30 minutes can lower the risk of health issues linked to prolonged sitting, including all-cause mortality.
Try to take short, active breaks from sitting throughout your day. This helps increase circulation and keep your muscles loose. Your breaks can be as long or short as your schedule allows — whether it’s a 10-minute workout or standing up to stretch for a few minutes.
You can also consider desk exercises to get your blood flowing. Some spine-specific exercises include:
Shoulder squeeze: This exercise strengthens the muscles between your shoulder blades to promote good posture. It also reduces muscle tension in the shoulders and neck. Squeeze your shoulder blades together 15-20 times throughout the day.
Cat-cow: This stretch eases muscle tension in your back and improves mobility in your spine. Start on all fours, curl your back upward while letting your head drop down, then arch your back downward, letting your belly drop as you look up. Repeat several times in each direction.
Bird dog: This exercise strengthens the core and back muscles that support your spine. Start on all fours, then lift one arm and the opposite leg at the same time. Then, switch sides. If this is too difficult, begin by lifting just one arm or one leg at a time.
2. Try an adjustable standing desk
Adjustable standing desks or sit-stand workstations allow you to change your desk height, making it easy to switch between sitting and standing throughout the day. These popular desks help people add more movement to their workday without interrupting their work.
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One study found that standing desks helped call center workers increase their productivity. Other research has shown that sit-stand workstations can help workers reduce lower back pain. But researchers note that more studies should be done to determine the ideal amount of sit-stand time to reduce pain.
One study looked specifically at sit-stand time. The researchers concluded that standing for 6 to 15 minutes at a time improved the overall perception of musculoskeletal discomfort. The best standing time for you might vary.
If an adjustable desk encourages you to stand more often and decreases backaches, it could be a good investment in your health.
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3. Adjust your desk chair and computer height
When your computer screen is too high or low, it can strain your neck and back. So, make sure your computer is at the right height when you’re sitting or standing at your desk. According to experts, your eyes should hit the center of your computer screen when you look straight ahead.
If your monitor isn’t adjustable, you can use a laptop stand or books to change your screen height. Staying roughly 20 to 40 inches away from your monitor may also help you avoid awkward postures.
A supportive chair is also important when you sit at a desk. A good office chair should be ergonomic and adjustable, providing support for your back, arms, legs, and hips. If your chair doesn’t have lumbar support –– which usually looks like a curve or small cushion on the lower part of the backrest –– you can use a lumbar support pillow. Choose a pillow that supports your lower back without making you slump (too small) or arch your back (too large).
Finally, make sure your feet are flat on the floor for proper posture.
4. Apply ice or heat therapy
Applying ice or heat is a great home remedy to help relieve lower back pain from sitting. But which one should you use?
Ice is best within the first 48 hours of an injury or muscle soreness. It may decrease swelling and inflammation, but it can also reduce circulation, which may slow down healing in the long term.
Heat, on the other hand, increases blood flow. This may help an injured back heal and repair. Heat therapy may also improve flexibility and movement. Research suggests heat therapy can provide some relief for lower back pain, especially when combined with exercises.
5. Take a short course of over-the-counter medication
Taking over-the-counter (OTC) medications may help get you over the hump with mild back pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) are the best pain relievers for low back aches and pains. These medications work by decreasing inflammation, which in turn helps relieve pain.
Ibuprofen (Advil, Motrin) is a popular OTC NSAID that provides fast relief. For overnight or longer-lasting relief, naproxen (Aleve) is a good choice. Acetaminophen (Tylenol) is another good option for those who can’t take NSAIDs.
Make sure you take these medications as directed on the label. They’re only meant for short-term use. So, don’t take them for longer than 10 days without talking to a healthcare professional.
6. Give massage therapy a try
Massage therapy can reduce muscle pain, relax your muscles, and improve your well-being. Of the different types of massage, Swedish and deep tissue massages may relieve acute back pain best in the short term. And deep tissue massage has been shown to break up muscle knots, improve circulation, and improve mobility.
Massage therapy may also help with chronic back pain. But you should also use other methods, including exercise and lifestyle modifications, to address ongoing back pain.
7. Make healthy lifestyle choices
Making healthy choices outside of work hours can also help relieve lower back pain from sitting. And it may also prevent it from becoming a chronic problem.
Some healthy lifestyle choices that may help with back pain include:
Getting regular exercise: Various exercises –– like aerobics and core-strengthening exercises –– can ease low back pain. And regular exercise may help you avoid back pain altogether. Aim for at least 30 minutes of exercise a day, 5 days a week.
Maintaining a comfortable weight: Research suggests a link between having a BMI of 30 or more and lower back pain. It’s not always easy to maintain a comfortable weight –– which is different for everyone –– but adding exercise to your routine and sticking to a nutritious diet can help.
Quitting smoking: Smoking cigarettes damages the arteries in your spinal joints and discs, which may contribute to back pain. In general, it’s best not to smoke for a variety of health reasons.
What causes lower back pain when sitting?
Muscle strain or sprain is the most common cause of pain in your lower back, accounting for 70% of all cases.
But underlying conditions can also play a role, and there are many reasons you may have lower back pain when sitting. It’s important to talk to your primary care provider about new or ongoing pain.
Common conditions that can cause back pain when sitting include:
Herniated disc: Back pain can occur when the disc, or the cushion between the vertebrae, bulges out. A herniated disc can put pressure on the spinal cord and nerve roots. Compression or irritation of the sciatic nerve, which travels from the lower back into the leg, causes sciatica.
Degenerative disc disease: Wear and tear cause degenerative disc disease. It occurs when the cushioning or cartilage discs in your spine begin to deteriorate. You may also experience stiffness, numbness, and tingling.
Ankylosing spondylitis: This autoimmune condition mainly affects the spine and may cause lower back pain, joint pain, stiffness, and a hunched posture.
Other factors can cause or contribute to lower back pain when sitting. Key factors include:
Seated position: Sitting compresses your spine more than standing. It also changes the alignment and affects the surrounding muscles. Without enough movement, stiffness is common. While sitting itself won’t necessarily cause back pain, sitting for prolonged periods might.
Posture while sitting: The way you sit matters. Slouching or slumping can stress your back, neck, and shoulders. This postural stress may stretch the ligaments in your spine and cause back pain.
Desk chair and computer height: Sitting in a chair without lumbar or lower back support can also contribute to lower back pain. If your desk and computer monitor are too high or low, it might encourage awkward or uncomfortable postures, which can lead to strain.
These factors help explain why ergonomics — the study of people at work in their work environments — is so important. Ergonomics helps make work environments –– whether at home, in the office, and beyond –– safe. It helps people avoid injury while working efficiently.
What is the best sitting position for lower back pain?
Experts recommend the following tips for good alignment:
Your feet should be flat on the floor. If you can’t reach the floor, you may need to adjust the height of your chair or use a footstool.
Your lumbar curve (in your lower back) should be supported by your chair, lumbar support, or even a rolled-up towel.
Keep your shoulders back and your head in a neutral position.
Keep your hips and knees at a 90-degree angle.
Try not to cross your legs when sitting, especially for long periods, since doing so can cause muscle imbalances.
If you’re not used to sitting like this, it may take time to adjust. Setting frequent reminders to check your posture can be helpful. Over time, good posture should feel more natural.
When should you worry about lower back pain?
If your back pain doesn’t go away with self-care and exercises after 2 to 3 weeks, it’s time to get medical attention. Your primary care provider or a musculoskeletal specialist can help find the cause of your problem.
If you have back pain after an injury, such as a big fall or car accident, you should go to the emergency room.
Other signs that you should see a healthcare professional for lower back pain include:
Weakness in your legs
Loss of bladder or bowel control
Fever
Chills
Unexpected weight loss
Severe pain
Frequently asked questions
Spinal decompression refers to treatments that help relieve pressure on your spine. It can be helpful for those with sciatica, herniated discs, or spinal stenosis. A physical therapist or chiropractor may perform traction as a form of spinal decompression. You can also try an inversion table at home or do simple stretches for similar results:
When you sit for a long period of time, the muscles in your back can tense up. This can cause pain in your back when you stand. People with certain conditions, such as spinal stenosis or arthritis, may be more predisposed to having pain when standing. This happens because your back moves from flexion to extension when standing up. This compresses and puts pressure on the joints and discs in your back.
A lumbar support should fit into the natural curve of your lower back and support your spine. If it’s too big, too small, or in the wrong place, it can be uncomfortable.
If you have a removable lumbar support, swap it out for one that fits better. If your chair has built-in lumbar support, see if you can adjust it. If it still doesn’t work, you can probably ditch it altogether, as long as your workstation is set up properly and you take frequent breaks.
The bottom line
Poor posture and muscle strain often cause lower back pain while sitting. In some cases, an underlying condition, such as a herniated disc, can also be to blame. But several strategies –– like taking frequent breaks, stretching, and using a chair with lumbar support –– can help prevent back pain while sitting at your desk or elsewhere.
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