My Back Hurts When I Sit Too Long! 5 Tips For Relief

Why Does My Back Hurt When I Sit Too Long?

Before we jump into the tips, it helps to understand what causes back pain when sitting in the first place. There can be a number of different causes, but two of the biggest factors are muscular issues and disc issues.

Muscular Back Pain When Sitting

When you're sitting for long periods and not moving, your muscles stiffen up, especially if you're using your muscles to support your spine. This prolonged static muscle contraction can contribute to pain.

Discogenic Back Pain When Sitting

Additionally, sitting in a rounded position puts pressure on the discs in your lower back.

The discs don't have a very good blood supply, so when you're not moving, they don't get enough nutrients and oxygen.

Lack of oxygen causes a buildup of chemicals such lactic acid which can lead to a dull, achy pain.

The BEST Tip To Avoid Back Pain From Sitting Too Long

The best tip to avoid back pain when sitting for long periods is to avoid sitting for long periods.

If you have the option to stand up and move around, do so regularly, ideally at least once an hour.

However, sometimes you do have to sit for a long time. Below are 5 actionable tips to help you sit more comfortably.

5 Tips To Sit Longer Without Your Back Hurting

1. Use The Backrest When Sitting

Many people try to sit up tall at the edge of their seat to maintain good posture. However, sitting isn't necessarily a strengthening exercise.

Instead, sit back in the backrest and allow your back to rest. This way, your muscles aren't under static tension.

Additionally, leaning back into the backrest unloads your spine to decrease the downward compression force caused by gravity.

2. Use Lumbar Support Correctly

A lumbar support, such as a rolled-up towel, can be very helpful. It's inexpensive and adjustable.

You can also use a commercial lumbar support if you prefer.

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However, don't place the lumbar support at the largest part of the arch in your back.

Instead, place it at the flatter parts of your back, either above or below the apex of the curve.  This helps create a smooth curve in your lumbar spine.

3. Use a Foot Rest When Sitting

Using a foot rest can help maintain a proper hip angle, ideally close to 90 degrees.

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Adjust the height of the foot rest based on your comfort and the natural curvature of your spine. People with more arch in their back may benefit from a higher foot rest, while those with a flatter back might prefer no foot rest at all.

4. Shift Positions Regularly When Sitting

Alter your position by moving between an anterior pelvic tilt and a posterior pelvic tilt. This helps get your muscles working, moves your discs, and increases blood flow, which helps prevent stiffness and pain. This is especially useful during long drives or extended sitting periods.

5. Maintain Even Side-to-Side Sitting

Avoid sitting with weight shifted to one side. Try to sit with equal weight on both sides of your bottom and avoid leaning excessively to one side. If you're sitting on a couch with an armrest on one side, prop up some pillows on the other side to keep balanced.

Conclusion

Hopefully, you found these tips helpful to help you sit longer without your back hurting.

Just to review the 5 tips were:

1. Use The Backrest When Sitting
2. Use Lumbar Support Correctly
3. Use a Foot Rest When Sitting
4. Shift Positions Regularly When Sitting
5. Maintain Even Side-to-Side Sitting

...and most importantly, try NOT to sit too long without getting up (when possible).

But what do you do if your back feels okay when you're sitting, but hurts when you stand up to start walking?

To answer that, you can check out the video below:

By the way, if you live in the St. Louis area and want to find a long-term solution to your back pain, we'd be happy to help.

Just tap the button below to request an appointment with one of our specialist physical therapists.

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