Why Does Sitting Hurt My Back?
Short Answer
Sitting is not inherently bad for your back, but some people notice increased low back pain when they sit for prolonged periods. In many cases, the issue is not sitting itself. Instead, it may be the combination of how long you sit, how often you move, your current activity levels, stress, workload, previous injuries, and how much sitting your back is currently able to tolerate.
Dr. Ethan Marler, Chiropractor, often helps patients understand that the goal is not necessarily to avoid sitting forever. The goal is usually to improve the body's tolerance to sitting and help people return to work, travel, driving, and daily activities with greater comfort and confidence.
Why This Question Matters
The human body generally tolerates movement and variety better than prolonged stillness.
When sitting for long periods, several things may happen:
Muscles remain in relatively fixed positions
Joints move less frequently
Tissues may become more sensitive
Stiffness may gradually increase
Blood flow and movement variety are reduced
People often become less aware of posture changes over time
For some individuals, symptoms may be influenced by a previous back injury, reduced activity levels, a recent flare-up, or simply spending more time sitting than their body is currently prepared to tolerate.
Many people assume poor posture is the sole cause of back pain while sitting. In reality, research suggests posture is only one small piece of a much larger picture. Often, the bigger issue is remaining in any one position for too long.
A posture that feels comfortable for 10 minutes may feel uncomfortable after two hours.
What May Help
Many people find it helpful to:
Change positions regularly throughout the day
Stand up and move periodically
Alternate between sitting and standing when possible
Continue normal activities as symptoms allow
Increase overall daily movement
Gradually build tolerance to sitting rather than completely avoiding it
Sometimes people become focused on finding the "perfect posture." While workstation setup can be helpful, frequent movement is often just as important.
If sitting consistently triggers symptoms, paying attention to how long it takes before symptoms begin can provide useful information about your current tolerance.
Dr. Marler’s Approach
Dr. Marler does not usually view sitting as the root cause of low back pain.
Instead, he looks at why sitting may currently be difficult for a particular person.
Depending on the individual, assessment may include:
Low back mobility
Hip mobility
Activity levels
Work demands
Exercise habits
Previous injuries
Movement tolerance
Sitting duration and workload
The goal is to understand what may be contributing to symptoms and identify opportunities to improve function.
Treatment may include chiropractic adjustments when appropriate, soft tissue therapy, movement recommendations, rehabilitation strategies, and education.
Rather than focusing solely on pain reduction, Dr. Marler aims to help patients build capacity so they can sit, work, travel, drive, and participate in daily life more comfortably.
When to get Assessed
It may be worth booking an assessment if:
Sitting regularly causes back pain
Symptoms are affecting work or daily activities
Pain keeps returning
Symptoms are worsening
You have difficulty sitting through meetings, driving, or travelling
You are unsure why symptoms are occurring
When to Seek Urgent Medical Care
Seek urgent medical attention if low back pain is accompanied by:
Loss of bowel or bladder control
Numbness in the groin or saddle area
Significant or worsening leg weakness
Major trauma
Other serious neurological symptoms
These situations require immediate medical assessment.
Frequently asked questions
-
Posture matters, but probably not as much as many people have been led to believe.
A common misconception is that there is a single "perfect posture" and that poor posture is the primary cause of back pain. Current evidence suggests the relationship is much more complex.
Many people with excellent posture experience back pain, while many people with less-than-perfect posture do not.
Dr. Marler often views posture as one factor among many. Other contributors may include:
Activity levels
Stress
Sleep quality
Work demands
Recovery habits
Previous injuries
Overall physical capacity
Rather than trying to maintain a rigid posture all day, many people benefit from changing positions regularly and staying physically active.
The best posture is often the one that feels comfortable and the one you do not stay in for too long.
-
Not necessarily.
Despite its reputation, sitting is not inherently harmful. The body is designed to sit, just as it is designed to stand, walk, bend, and move.
The challenge often arises when sitting becomes the only position we spend time in for long periods.
Many people develop discomfort because of:
Prolonged stillness
Reduced movement throughout the day
Existing back sensitivity
Work-related demands
Reduced physical activity
Dr. Marler often explains that sitting is similar to many other activities: it is generally well tolerated in appropriate amounts but can become uncomfortable when performed for too long without variation.
The goal is usually not to eliminate sitting but to improve your ability to tolerate it and create regular opportunities for movement throughout the day.
-
There is no magic number.
Many experts recommend moving regularly throughout the day, but the exact timing matters less than consistently breaking up long periods of sitting.
Simple strategies may include:
Standing during phone calls
Taking short walking breaks
Changing positions between tasks
Stretching periodically
Refilling your water more often
Dr. Marler often encourages patients to think of movement as a habit rather than a prescription.
If you find yourself sitting for several hours without changing position, that may be a good opportunity to stand up and move around. Even brief movement can help reduce stiffness and improve comfort.
The goal is not perfection. The goal is creating more movement opportunities throughout the day.
-
Work-related back pain is often influenced by a combination of factors rather than a single cause.
Depending on your job, contributors may include:
Prolonged sitting
Repetitive tasks
Physical labour
Stress
Fatigue
Reduced movement variety
Increased workload demands
Many people assume their back pain is caused by one movement or one posture, but symptoms are often shaped by everything that happens throughout the day.
Dr. Marler frequently helps patients look at the broader picture, including work demands, activity levels, recovery habits, sleep quality, and stress levels.
Understanding these factors often provides more useful information than simply searching for a single structure or movement to blame.
The goal is to improve your ability to tolerate the demands of work while maintaining overall function and activity.
-
For many people, yes.
Walking is often one of the simplest and most accessible ways to stay active while experiencing low back pain. It promotes movement, encourages circulation, and helps people maintain confidence in their ability to remain active.
Walking may be particularly helpful because it is:
Low impact
Easy to modify
Accessible to most people
Easy to incorporate into daily life
Not everyone responds the same way, however. Some people feel better with walking, while others may need additional modifications depending on their symptoms.
Dr. Marler typically encourages people to focus on what movements they can tolerate rather than avoiding activity altogether.
The goal is not to find one perfect exercise. The goal is to gradually rebuild capacity, confidence, and tolerance for everyday activities.