How To Relieve Lower Back Pain When Sitting - The Ultimate Guide

Want To Know What Causes Lower Back Pain When Sitting, And How To Relieve Lower Back Pain When Sitting?

With people staying at home more from the  COVID-19 pandemic, people have been spending a lot more time sitting.  But along with more sitting comes a number of other health consequences, including lower back pain when sitting too long.  This guide has been put together in order to give you tips to prevent or help relieve lower back pain when sitting. Use the links below to help navigtate this page to make it easier to find the information you want.  If you have more specific questions about how to relieve YOUR specific lower back pain after reading the guide, feel free to contact us and we can set up a FREE Phone Consultation, Online Health Coaching Session, or FREE Discovery Visit.

Back Pain Relief Movement 4 Life Physical Therapy St. Louis MO 63011 Gladly Serving Ballwin, Manchester, Chesterfield, Des Peres, Ellisville, and St. Louis County. Find A Back Pain Specialist Near Me

What Causes Lower Back Pain When Sitting?

It was assumed for years that pressure on the discs in the low back was responsible for pain people experienced when sitting.  This is largely due to a number of old studies in which the pressure inside the discs was measured with the spine (of cadavers) in various postures, and it was found that disc pressures were substantially more when sitting than when standing or bending.  However, we now know that the presence of bulging, herniated, and degenerative discs on an MRI is a poor predictor of who DOES and DOES NOT have lower back pain. There are many people that have bulging, herniated, and degenerative discs in their spine as well as arthritis (facet degeneration) have NO PAIN AT ALL.  See the table from American Journal of Neuroradiology (Brinjikji, 2014) below showing how common these findings are on MRIs of people without back pain!

MRI findings of herniated discs in the spine of assymptomatic people has low correlation with who does have back pain and does not have back pain

Furthermore, newer study in Journal of Electromyographic Kinesiololgy (Claus et al, 2008) show that intradiscal pressure is likely not responsible for lower back pain when sitting, and is not associated with faster disc degeneration or onset of lower back pain than is standing.

So If not the discs,  what DOES cause lower back pain when sitting?

For MOST cases that I see clinically, lower back pain when sitting is more an effect of two things:

  1. Lack  of bloodflow and oxygen to the muscles (and discs) in the spine.
  2. Sustained muscle tension when sitting

When you're sitting still for long periods of time, your body is not moving, your heart isn't pumping as hard or as fast, and your joints, muscles, and discs aren't getting as much bloodflow as they should.   Bloodflow brings vital nutrients to your body tissues, but even MORE importantly, it brings OXYGEN.  When your muscles (and other body tissues) try to work without oxygen, you get a build up of lactic acid and other chemicals that make your nerves more sensitive which can cause a burning pain, or in some cases just a deep, achy pain.  This is the reason why some people also feel more stiff, sore, or achy when first getting out of bed in the morning after staying in one position all night.
When you add on top of that that MOST people do not sit with their muscles relaxed, but rather held in a state of sustained tension - constantly under work.  When your muscles are working constantly without rest and without oxygen, this is a recipe for disaster - namely the development of lower back pain when sitting for too long. 

So this begs the question:

How Can I Relieve Lower Back Pain When Sitting?

#1 Tip - Get Up And Move More Often

Sitting has become such a common activity in our society.  Long gone are the days of getting up early in the morning, hunting and gathering food all day, and then coming home and relaxing.  Instead we get up, sit at the table and eat, get in the car and drive to work, get out of the car and sit at a desk most of the day, get back in the car and drive home, sit at the table and eat dinner, and then sit in front of the TV until we go to bed an repeat again the next day.

The number of hours of sitting has been identified by the CDC as a major health risk on the same magnitude as smoking.

Lack of activity leads to all kinds of chronic health conditions.... obesity, diabetes, high blood pressure, heart disease, and chronic musculoskeletal pains such as back and neck pain.

So the #1 tip on how to relieve back pain when sitting is to get up and move around more often, ideally at least once every 60 minutes.  But in the real world, that's not always possible, so here are some other tips you can use to allow you to sit longer without lower back pain...

How To Relieve Lower Back Pain When Sitting In An Office Chair

Much of what society has told us about "good posture" for your lower back when sitting is not based on fact but rather on traditions that have been passed down over the years without ever being questioned. But did you know that much of what we know about "good posture" can actually can be quite bad for us?

You may hear your mother or grandmother in your head saying, "sit up straight" or "don't slouch".  Some people have gone as far as sitting on exercise balls or chairs without back to try to activate their postural muscle and build a strong "core".  This information isn't based on medical knowledge, but rather what was considered prim and proper in Victorian Era society centuries ago.  Older reasearch that showed that there is more pressure on the discs of cadaver spines gave some initial support to those mantras, but newer evidence is showing this may not be the case (see above).

Clinically, I can tell you I've seen hundreds if not thousands of people who have lower back pain when sitting that is actually caused by trying to have "good posture".

So if you want to relieve lower back pain when sitting in an office chair use these tips along with the information in the video above.

Tips To Relieve Lower Back Pain When Sitting In An Office Chair

  1. Make sure you have an adjustable chair.  You should be able to adjust the height, recline, seat angle, and armrests.  A headrest is a nice bonus.  If you're going to spend a lot of time sitting in a chair, investing in a good office chair (here's one example) will help you to relieve lower back pain when sitting at your desk.
  2. Adjust the chair height so your feet are flat on the floor.  If they don't reach the floor, use a footrest or wedge like this one so that your knee are at about the same height as your hips.  For some people, even sitting with the knees slight higher than the hips helps relieve lower back pain when sitting.  This runs contrary to traditional advice... but if traditional advice hasn't helped your chronic back pain, maybe it's time to try something new.  🤔
  3. Scoot all the way back in the chair so that your lower back is flat against the back rest
  4. RELAX! Don't "try" to sit up straight.  Allow your lower back to rest on the back rest It may feel like you're slouching, and that's OK. (Don't believe it? Give it a try and if it doesn't help relieve your lower back pain when sitting, then go back to what you were doing before.)

Want More Tips You Can Use To Relieve Lower Back Pain?

Request our FREE Guide and get it sent instantly to your inbox!

Back Pain Relief Movement 4 Life Physical Therapy St. Louis MO 63011 Gladly Serving Ballwin, Manchester, Chesterfield, Des Peres, Ellisville, and St. Louis County. Find A Back Pain Specialist Near Me

Overcoming Low Back Pain:
6 Simple Solutions To A Complex Problem

This FREE guide, written by St. Louis Back Pain Specialist, Dr. Dave Candy, shows you simple tips and tricks you can use in your everyday life to help ease back pain without pain medication, injections, or surgery.

How To Relieve Lower Back Pain When Sitting In The Car

Many people have lower back pain when sitting in the car on a long car trip, especially if they're trying to make good time and not taking frequent rest stops.  As noted above, it's ideal to get up and move every 60 minutes, but in reality, you're probably not going to want to stop that often on a long car trip (nor do I).  Shoot for stopping every 2-3 hours at most though.

In addition to making frequent rest stops, use these other tips to relieve lower back pain when sitting in the car

  1. Adjust Your Seat So That It is Relatively Upright - Reclining slightly is okay, but the seat should be pretty close to a 90 degree angle.  If you do recline the backrest, consider tilting the front of the seat up too (if your car can do that) so that your spine to thigh angle stays pretty close to 90 degrees.
  2.  Allow your lower back to RELAX into the back rest and your head to RELAX on the head rest.  Don't try to sit up tall with "good posture"
  3. Don't Assume You Need The Lumbar Support - Taller people or people who have very flat backs sometimes benefit from using a lumbar support.  But for many people,  especially if you have a large curve in your back or if you're shorter than about 5'6", keeping the lumbar support OFF actually allows them to flatten their spine out more.
  4. Scoot Your Seat Up Close - This helps put little extra bend in your hips and helps further flatten the low back against the backrest.

Do also get neck & shoulder pain when driving in the car? This video gives some good tips to relieve neck & shoulder pain when driving in the car, but the seat adjustments shown in the video also help relieve lower back pain when sitting in the car.

How To Relieve Lower Back Pain When Sitting In A Recliner

Sitting in a recliner is a great way to relieve lower back pain, but it is important that you do it right.  When you sit upright, gravity is pressing vertically through your spine creating compression on your joints and discs.  Additionally, your muscles have to work harder to stabilize your spine.  However, when you recline, gravity presses your back into the backrest and makes it easier for your to relax your muscles.  The downside is it also create extension in you spine as your hip to spine angle increases substantially greater than 90 degrees.  There's a simple fix to this though.  Instead of having your legs out straight on the recliner, bend your knees and place bottoms of your feet flat on the leg rest part of the recliner.  Doing this bends your hips back closer to 90 degrees.  So now you've eliminated the effect of gravity pressing down through yours spine AND you've also kept your trunk to thigh angle close to 90 degrees.  It's a win-win!  See the picture below for details.

How To Relieve Lower Back Pain When Sitting In A Recliner

Need Some Individual Help To Relieve Lower Back Pain?

Talk To A Back Pain Specialist For FREE!

How To Relieve Lower Back Pain When Sitting On The Couch

In order to relieve lower back pain when sitting on the couch, many of the same principles described in the sections above apply:

  • In general, you want your low back flat and your hips and knees bent around 90 degees, for some people a a little more, for some people little less. If your feet don't touch the floor when your back is flat against the backrest, prop your feet up on a stool or ottoman as shown in the picture.
  • Alternatively, you can sit sideways on the couch with your low back flat against the armrest and your feet out on the couch.   Put a pillow under your knees to again help bend your hips close to a 90 degree angle from your body
  • Using arm rests or pillows helps takes some stress off of your neck and upper back.  The weight of your shoulder blades and arms hangs from muscles attached to your neck, so supporting your arms will help take some stress off of your neck.
How To Relieve Lower Back Pain When Sitting On A Couch 1
How To Relieve Lower Back Pain When Sitting On A Couch 2

How To Relieve Lower Back Pain When Getting Up After Sitting For A Long Time

Getting in and out of a chair is a problem for a lot of people that have back pain.  For for the majority of us, as we age, the task of standing up from a seated position or getting up and down from a toilet can become more and more of a challenge. Empowering yourself with knowledge about HOW TO MOVE properly is a huge step forward in feeling better and taking back control of your health and mobility.

Use the following steps to relieve lower back pain when standing up from sitting.

  1. Scoot to the front edge of the chair.
  2. Bend your knees to get your feet underneath of you.
  3. Lean forward to bring your center of gravity over your feet. Your bottom should almost naturally starts to rise up as your head goes forward.
  4. Straighten your knees and allow your pelvis to roll under you keeping your back slightly rounded.
  5. When you get all the way upright, don't lean backward. Even if it feels like you’re still bend over, you’re probably not... that's just the position that your body has gotten used to as "normal".

Again, don't take my word for it... try it yourself and see if it helps you relieve your lower back pain when standing up from sitting.  If it doesn't, go back to your old way of doing it.

Need Some Help Standing Up From Sitting On A Low Couch Or Chair?  Raise It Up!

Need To Raise Some Furniture In Your Home?

Check out these furniture risers from Amazon.com

Utopia Bedding Adjustable Bed Furniture Risers - 3, 5 or 8 Inch Heavy Duty Risers For Sofa, Table, and Chair - Set of 4 from Amazon

How To Relieve Lower Back Pain When Standing Up From A Low Couch Before Picture
Before
How To Relieve Lower Back Pain When Standing Up From A Low Couch After Picture
After

Want More Information on How To Relieve Lower Back Pain?

Download our FREE Guide!

Back Pain Relief Movement 4 Life Physical Therapy St. Louis MO 63011 Gladly Serving Ballwin, Manchester, Chesterfield, Des Peres, Ellisville, and St. Louis County. Find A Back Pain Specialist Near Me

Overcoming Low Back Pain:
6 Simple Solutions To A Complex Problem

This FREE guide written by back pain specialist, Dr. Dave Candy, shows you simple tips and tricks you can use in your everyday life to help ease back pain without pain medication, injections, or surgery.

Is Your Lower Back Pain More URGENT?

Choose one of the options below for the quickest relief...

Leave a Comment