Why Does My Back Hurt After Sitting for a Long Time?

There is rarely one simple explanation for back pain.

Back pain is extremely common and can have many causes. In many cases, there is no single structure or problem responsible for the symptoms.

One of the issues with sitting for a long time is simply that your body is being asked to stay in much the same position for an extended period.

Your joints are designed to move and your muscles continually adjust as you change position. When you remain relatively still, some muscles can become tired or tense while areas of your back and hips may begin to feel stiff.

This does not necessarily mean that you have damaged your back. Often, your body may simply be telling you that it would appreciate a change of position and a little movement.

Is poor posture causing my back pain?

Posture often gets blamed for back pain, but it is not quite that simple.

There is no single "perfect" sitting position that everyone should maintain throughout the day. In fact, trying to force yourself to sit bolt upright for hours can become uncomfortable too.

A more useful approach is to find a comfortable, supported sitting position and, importantly, change position regularly. NHS musculoskeletal guidance also recommends avoiding prolonged static postures and taking regular movement breaks.

Think of it less as finding the perfect posture and more as avoiding being stuck in one posture all day.

Why does my back hurt when I stand up after sitting?

This is something we hear quite regularly.



You may have been sitting comfortably watching television or driving, but when you get up your lower back feels stiff and you need a few moments before you can straighten properly.

After being relatively still, the muscles and joints around your lower back, pelvis and hips suddenly have to start moving again and take your body weight in a different way.

For many people, a few steps and some gentle movement are enough for things to start feeling easier.

If this happens repeatedly, however, particularly if the stiffness or discomfort is becoming more noticeable, it may be worth looking at why it is happening rather than simply accepting it as part of getting older.

Long car journeys can be particularly uncomfortable

Driving is a classic example because you are not simply sitting.

You are sitting in a restricted position, concentrating on the road, using the pedals and steering wheel and often have relatively little opportunity to change position.

Then, after two or three hours behind the wheel, you step out of the car and suddenly feel considerably older than you did when you got in!

If you are travelling a long distance, try to build regular breaks into the journey where practical. Get out, walk around for a few minutes and allow your body to move.

The same principle applies to long flights and train journeys. When it is safe and practical to do so, getting up and moving can be more useful than trying to remain in exactly the same sitting position for hours.

What about sitting at a desk all day?

For many people, prolonged sitting is unavoidable because it is part of their working day.

You do not necessarily need an elaborate ergonomic office or the latest expensive chair.

Start with the basics.

Make sure you feel comfortably supported, your screen is positioned so that you are not constantly leaning forwards and the things you use regularly are within easy reach.

Most importantly, look for opportunities to move.

Rather than thinking, "I need to sit properly for eight hours", think, "How can I avoid sitting in exactly the same position for eight hours?"

Stand when taking a telephone call. Walk to speak to a colleague. Make a drink. Stretch your legs at lunchtime. Even small amounts of regular movement can break up long periods of sitting.

NICE guidance for lower back pain encourages people to continue normal activities and recognises exercise and movement as an important part of managing back pain.

Five simple things you can try

If your back tends to feel uncomfortable after sitting, these simple changes may help:

1. Change position regularly

You do not need to wait until your back hurts before moving. Build changes of position into your day.

2. Get up and walk

A short walk around the office, house or service station can be enough to get your body moving again.

3. Make sure you are comfortable

You should feel supported rather than having to constantly hold yourself in position. Adjust your chair, desk or car seat if necessary.

4. Keep generally active

Walking, swimming and other forms of regular activity can all contribute towards keeping your body moving.

The NHS advises people with back pain to remain active and continue normal daily activities where possible.

5. Listen to what your body is telling you

If sitting for 90 minutes regularly causes discomfort, your body may be giving you a fairly useful hint that 90 minutes without moving is too long for you.

You do not have to wait for pain before changing position.

Can osteopathy help with back pain from sitting?

If your back pain keeps returning, is affecting your normal activities or you are finding it increasingly difficult to sit comfortably, having it assessed may be helpful.

An osteopath will look at more than simply where you feel the pain. We may consider how your back, hips and surrounding joints are moving, areas of muscular tension, your normal activities, work environment and any other factors that could be contributing to your symptoms.

Osteopathic treatment can include techniques involving movement of joints and treatment of muscles and other soft tissues, alongside advice about movement, activity and exercise where appropriate.

At Parkstone Osteopaths, our aim is to understand what may be contributing to your symptoms and create an appropriate treatment and management plan for you.

The important thing is to keep moving

If there is one message to take away from this article, it is that your body generally prefers variety.

Sitting is not inherently bad for your back and you do not need to spend your working day worrying about whether your posture is perfect.

But sitting in the same position for hours at a time may leave your back feeling stiff and uncomfortable.

Change position. Get up. Walk around. Keep active.

And if your back continues to bother you despite making those changes, it may be worth getting it assessed.

If you are experiencing persistent back pain or stiffness and would like to find out whether osteopathic treatment may be suitable for you, contact Parkstone Osteopaths or book an appointment with Andy.