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Back pain from sitting Why long days at a desk or in a car hurt your back, and how to fix it
Back pain from sitting usually comes from holding one position for too long: slumping rounds the lower back and loads the discs and ligaments, the hip flexors and back muscles stiffen, and the muscles that support the spine switch off. The fix is less about the perfect chair and more about movement. Set the chair so your feet are flat, hips slightly higher than the knees and the low back supported, put the screen at eye level, and get up every 30 to 45 minutes. A few stretches during the day and regular strength work keep it from coming back.
Desk work, long commutes and evenings on the couch add up to many hours of sitting, and the lower back often pays for it. The ache usually builds through the day and eases when you stand and walk. Back pain from sitting is rarely a sign of serious damage, but it can become a daily problem if nothing changes. This post explains why sitting hurts, how to set up your workstation and car, and the movement habits a physical therapist teaches, like the tips Nick Ursini, DPT shares in the first video.
Why back pain from sitting happens
- Slumping: as you tire, the pelvis rolls back and the lower back rounds, which loads the discs and the ligaments at the back of the spine
- Stiff hips: hours with the hips bent tighten the hip flexors, which then pull on the lower back when you stand
- Muscles switching off: the glutes and deep core muscles do little while you sit, so the back has less support
- Static load: any position, even a good one, becomes uncomfortable when held for hours
If the pain runs down a leg, or you have numbness or tingling, a disc or nerve may be involved (see muscle vs disc back pain); our lower back pain and sciatica page explains the causes, and if your back is worst when you first wake up, see back pain in the morning.
How to set up your chair, desk and car
- Feet flat on the floor or a footrest, hips level with or slightly above the knees
- Sit back in the chair with the lower back supported by the chair’s curve, a small cushion or a rolled towel
- Screen at eye level and an arm’s length away, keyboard close so your elbows stay by your sides
- In the car, move the seat close enough that your knees stay slightly bent, and tilt the backrest just past upright
Movement breaks and stretches
The best posture is the next one. Stand up every 30 to 45 minutes, even for a minute, and walk during calls if you can. Try these through the day:
- Standing back bends: hands on your hips, gently lean back 5 to 10 times
- Hip flexor stretch: in a half-kneel or a split stance, tuck the pelvis and lean forward until you feel a stretch at the front of the hip, 30 seconds each side
- Side-lying rotation: lying on your side with knees bent, open the top arm back toward the floor, like the stretch in the second video, 8 to 10 times each side
- Glute bridges: lying on your back, lift the hips 10 times to wake up the glutes
For a longer routine, see our lower back pain exercises, and our back pain myths post explains why there is no single perfect posture.
When to get help for back pain from sitting
See a physician or physical therapist if the pain lasts more than a few weeks despite changes, keeps you from working, spreads down a leg, or comes with numbness or weakness. A physical therapist can assess how you move, use hands-on care like the third video and build a program you can do at your desk and at home (see physical therapy for back pain). For a long-standing problem, see our guide to chronic back pain treatment.
More videos on back pain from sitting
More clips from our YouTube channel @precisioncaremedical showing stretches and hands-on care for a back that stiffens from sitting.
Related care at Precision Care Medical & Sports Performance
Help for back pain from sitting near you
Looking for a back pain doctor near me or a physical therapist close to home? For physical therapy on Staten Island, Nick Ursini, DPT, who shares the tips in the first video, works with Victoria Lynn Kain, DPT at our Staten Island physical therapy office on Richmond Rd, convenient to Great Kills, New Dorp and Grant City. If you need a back pain doctor on Staten Island, Jake Stephen, DO sees patients at the same office. For back pain treatment in Brooklyn, physical therapists Zoya Reznik, DPT, OCS and Maggie (Yi) Zhang, DPT, with physical therapist assistants Dennis Furman, PTA and Leila Nahmoud, PTA see patients at our Brooklyn physical therapy office on Shell Rd, near Bensonhurst, Marine Park and Sheepshead Bay, where Ashley Marcus, MD also sees patients.
Working at a desk in Manhattan? Yuri Gordin, MD sees patients at the Precision Care Spine & Pain Center in Midtown Manhattan, an easy trip from the Financial District, the Upper West Side, Washington Heights and Spanish Harlem; physical therapy is not offered at the Manhattan office. Request an appointment or call the office closest to you.
150 E 55th St, Suite 401, New York, NY 10022
(212) 840-0135
Questions patients ask
Why does my back hurt after sitting for a long time?
Holding one position for hours, especially slumped, rounds the lower back and loads the discs and ligaments, while the hip flexors stiffen and the supporting muscles switch off.
How often should I get up from my desk?
Every 30 to 45 minutes, even for a minute or two. Short, frequent breaks help more than one long break.
What is the best way to sit to avoid back pain?
Feet flat, hips level with or slightly above the knees, lower back supported, screen at eye level and keyboard close. Then keep changing position, because no single posture is right for hours.
What stretches help back pain from sitting?
Standing back bends, a hip flexor stretch, side-lying rotation and glute bridges, done a few times through the day.
Can physical therapy help back pain from sitting?
Yes. A physical therapist checks how you sit and move, uses hands-on care when needed, and teaches exercises and habits that make long days easier.
Where can I get help for back pain from sitting near me?
Precision Care Medical & Sports Performance offers physical therapy in Brooklyn and on Staten Island, and physicians see back pain at all three offices:
- Brooklyn2781 Shell Rd, Suite 101, Brooklyn, NY 11223(718) 648-1234 · Get directions
- Staten Island1630 Richmond Rd, Suite 101, Staten Island, NY 10304(718) 339-7100 · Get directions
- Midtown Manhattan150 E 55th St, Suite 401, New York, NY 10022(212) 840-0135 · Get directions
Physical therapy is not offered at the Midtown Manhattan office.
Educational only, not medical advice. These videos and this article explain common problems and treatments in general terms. They are not a diagnosis or a treatment plan for you. Results vary from person to person. See a qualified clinician about your own symptoms, and call 911 or go to an emergency room for an emergency.
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