Why does my back hurt when I sit?
Back pain when sitting usually comes from holding one position for too long, which keeps the same muscles and joints under load. It can also be linked to tight hips, a weak core or a chair that does not support you well.
What sitting does to your back
Sitting feels restful, but it asks your lower back muscles to work quietly for hours. When you slump, the load shifts onto ligaments and joints. Over a long day, that can leave you stiff and sore, especially if you do not move much between meetings or drives.
Small changes that may help
- Stand up and move every 30 to 45 minutes
- Keep your feet flat and your screen at eye level
- Use a small cushion or rolled towel behind your lower back
- Switch between sitting and standing if you can
- Walk at lunch or after work
When it is time to get help
If the pain lasts more than a couple of weeks, comes back every workday, or starts to spread into your buttock or leg, a physiotherapist can assess your posture, movement and strength. They can also suggest changes to your workspace and give you exercises to ease the strain.
Seek urgent medical care if sitting pain comes with numbness in the groin or inner thighs, loss of bladder or bowel control, sudden severe weakness in a leg, or fever.
Our physiotherapy service helps desk workers, drivers and students across Ottawa with back pain from sitting.
Related: should I see a physiotherapist or a chiropractor for low back pain or sciatica?, how many physiotherapy sessions will I need? and what should I expect at my first physiotherapy appointment?