Why Does My Lower Back Hurt When I Sit Too Long?

Why Does My Lower Back Hurt When I Sit Too Long?

You sit down to watch a show, do some work, or have a cuppa—and after a while, that familiar ache creeps into your lower back. Sound familiar?

You’re not alone. Lower back pain from sitting is one of the most common complaints we hear at the clinic.
And the good news? In most cases, it’s not something serious—and it’s very treatable.

Let’s take a closer look at what’s going on, and what you can do about it.

First Off: Why Does Sitting Cause Back Pain?

You’d think sitting would give your back a break—but funnily enough, it often puts more pressure on your lower spine than standing or walking.

Here’s why:

1. Poor posture adds up

Most of us naturally slouch when we sit—especially at a desk, on the couch, or while scrolling on our phones.
Over time, this can:

• Put extra strain on the lower back

• Tighten up hip flexors (the muscles at the front of your hips)

• Weaken the deep core muscles that support your spine

2. You’re not moving enough

The body loves movement. When we sit still for long periods, the muscles that support the back can get stiff and tired, and blood flow slows down.
Sitting isn’t bad—but sitting too long without moving is.

3. Your setup might be working against you

A chair that’s too soft, a screen that’s too low, or a lack of lower back support can all push your spine into awkward positions.
Over time, this leads to that dull ache or sharp twinge we often feel after sitting.

What Does the Pain Feel Like?

Everyone’s a bit different, but here’s what we commonly hear from people with sitting-related back pain:

• A dull ache across the lower back

• Stiffness after getting up

• Pain that eases with walking or stretching

• Occasional sharp jabs with certain movements

If that sounds like you, don’t worry—you’re not stuck with it.

How Physiotherapy Can Help

At Forster Tuncurry Physiotherapy, we see this kind of back pain all the time. And the good news is: it responds really well to the right treatment and advice.

Here’s what we typically focus on:

1. Finding the cause, not just the pain

We’ll start with a thorough assessment to understand what’s really going on:

• Are certain muscles too tight or too weak?

• How’s your posture when sitting, standing, and walking?

• Are there movement patterns that might be putting pressure on your back?

Once we know the cause, we can work on a plan that’s built just for you.

2. Loosening up stiff muscles and joints

We use gentle, hands-on techniques to release tight areas—especially around the hips, lower back, and glutes.
This helps reduce pain and gets your body moving more freely again.

3. Building strength where it counts

We’ll guide you through easy exercises to:

• Strengthen your core

• Improve posture

• Support your spine during daily tasks

Don’t worry—this isn’t about doing sit-ups or heavy weights. It’s about targeted movements that help your body work better as a whole.

4. Helping you sit smarter

We’ll also help you adjust your home or work setup:

• Chair support

• Screen height

• Break routines

Even small changes can make a big difference in how your back feels at the end of the day.

What You Can Try Right Now

While you're waiting to see a physio, try these simple tips:

• Get up and move every 30–45 minutes—even just a short walk around the room

• Place a small cushion or rolled-up towel behind your lower back when sitting

• Stretch your hips and lower back gently throughout the day

And most importantly—don’t ignore your back pain, even if it seems minor.
The sooner you get it looked at, the easier it is to treat.

Final Thought

Lower back pain from sitting might be common, but it’s not something you have to live with.
With the right support, you can sit more comfortably, move with confidence, and feel better day by day.

If your back’s been giving you grief after long periods of sitting, we’re here to help you get back on track—one comfortable step at a time.