Why Does Sitting Cause Lower Back Pain and How Can You Alleviate It?

Sitting for extended periods, a commonplace in our modern lifestyle, often leads to complaints of lower back pain. But why does sitting cause this discomfort and what can you do about it?

Muscle Spasms: The most frequently cited culprit behind lower back pain is muscle spasms. Even though concrete evidence from medical studies is missing, people frequently report experiencing tighter and more painful back muscles after prolonged periods of sitting.

Herniated Lumbar Disc: A more severe cause of lower back pain that intensifies when sitting could be a herniated lumbar disc. This disc, found in the lower part of the back, can press on a nerve, especially when sitting. The pain often recedes when standing or walking, as these positions alleviate the pressure on the disc. Over-the-counter pain medication and exercise are typical initial treatments. Standing and moving can especially provide relief.

Prolonged Desk Work: Just as long car rides can lead to back pain, so can hours spent at a desk. Dr. Binder observes an uptick in complaints related to neck and lower back pain, especially with the rise of work-from-home scenarios. Unfortunately, many home settings lack the ergonomic facilities found in professional offices, leading to poor posture. A simple solution? Move every hour, suggests Gray. Whether it’s grabbing a drink or merely standing up to stretch, breaking the sitting cycle can help.

Day-to-Day Activities: Surprisingly, it’s not just prolonged sitting that causes pain. Repetitive daily activities, whether at work or home, like constant computer usage or regular lifting and carrying, can induce muscle tension and tightness. This tension often manifests as a backache.

Correcting Posture: The so-called “pandemic posture,” resulting from increased home-based work and inadequate workstation setups, has further intensified back issues for many. Adopting a good posture can significantly decrease back pain.

In conclusion, while sitting might seem harmless, its extended practice can lead to significant back issues. Awareness and proactive measures, such as regular breaks and maintaining a good posture, are vital in preventing and alleviating back discomfort.