For many people, lower back pain seems to appear almost out of nowhere.
You sit down at your desk, in the car, on the couch or at the dinner table. After a while, your lower back starts to ache. You stand up, move around and it feels better — only for the discomfort to return the next time you sit.
If this sounds familiar, you’re certainly not alone.
Lower back pain when sitting is a common complaint, particularly for people who spend long periods working at a desk, driving, studying or relaxing in one position.
The good news is that sitting itself isn’t necessarily damaging your back. However, spending long periods in one position, particularly when combined with poor movement habits, can contribute to discomfort and stiffness.
So why does sitting sometimes make your lower back hurt?
One of the simplest explanations is that your body doesn’t particularly like being stationary for long periods.
Your spine, muscles and joints are designed to move. When you remain seated for an extended period, some tissues are placed under sustained load while other muscles may become less active.
You may notice that your back becomes:
This doesn’t necessarily mean that something is seriously wrong with your spine.
Sometimes your body is simply telling you that it needs to change position and move.
There isn’t one perfect sitting posture that everyone needs to maintain all day.
However, the way you habitually sit can influence how comfortable your back feels.
For example, you might:
These positions aren’t necessarily harmful on their own. The bigger issue can be spending hours in the same position without moving.
A comfortable workstation should allow you to change position easily and avoid having to constantly reach, twist or lean.
Your lower back doesn’t work in isolation.
The muscles and joints around your hips, pelvis and lower back all contribute to how you move.
If your hips are stiff or you spend much of your day sitting, you may notice discomfort when transitioning between sitting, standing and walking.
This is one reason why simply stretching your lower back doesn’t always solve the problem.
Sometimes the bigger picture needs to be considered — including your hips, pelvis, thoracic spine and the way you move.
If you’ve previously injured your back, you may find certain positions more uncomfortable than they used to be.
An episode of back pain can also change the way you move. You may unconsciously brace, avoid certain movements or rely more heavily on other areas of your body.
Over time, these changes can contribute to stiffness and discomfort.
This is why an individual assessment can be useful when back pain keeps returning rather than simply treating the location where you feel the pain.
If your lower back hurts primarily during the working day, your workstation is worth looking at.
Consider:
Chair:
Can you sit comfortably with your feet supported?
Desk:
Can you use your keyboard and mouse without constantly reaching forward?
Screen:
Is your monitor positioned so you aren’t continually leaning toward it?
Movement:
Are you regularly getting up and changing position?
A good workstation doesn’t need to force you into one rigid posture. Instead, it should allow you to move comfortably and frequently.
If sitting aggravates your back, try making movement part of your day.
Rather than trying to find one “perfect” sitting position, regularly change your position.
Stand up.
Walk around.
Stretch gently.
Get a glass of water.
Talk to someone rather than sending another message.
Small movements throughout the day can add up.
If you’re working at a computer, consider setting a reminder to get up periodically.
You don’t need a complicated exercise routine.
A short walk around the office or a few minutes of movement can break up prolonged sitting.
Make sure your chair, desk, keyboard and monitor are positioned comfortably.
If you spend many hours at a desk, a professional ergonomic assessment may also be worthwhile.
Walking, resistance training, swimming, running and other forms of physical activity can help you maintain strength and mobility.
The best activity is often one you can perform consistently.
Most episodes of lower back pain improve with time and appropriate activity. However, persistent, severe or unusual symptoms deserve professional assessment.
Seek prompt medical attention if back pain is accompanied by symptoms such as significant weakness, numbness around the groin or saddle area, or new problems controlling your bladder or bowel.
If your lower back pain keeps returning, interferes with your work, exercise or sleep, or you aren’t sure what is causing it, an assessment can help determine what may be contributing to your symptoms.
At Omega Chiropractic in Palmerston North, our chiropractors assess how your spine and body are functioning rather than simply looking at the location where you feel pain.
Depending on your individual situation, care may involve chiropractic treatment, movement advice, exercise recommendations and strategies to help you manage your day-to-day activities.
The goal isn’t simply to get you through the next few hours without discomfort. Understanding why your back is becoming painful and what you can do to manage it can be an important part of looking after your long-term spinal health.
If your lower back hurts every time you sit, you don’t necessarily need to stop sitting altogether.
Instead, look at the bigger picture.
How long are you sitting? How often are you moving? What does your workstation look like? How active are you outside of work? Have you had previous back problems?
These factors can all be relevant.
If your lower back pain is persistent, recurring or affecting your everyday life, professional assessment can help you understand what may be contributing to it.
If you’re experiencing lower back pain in Palmerston North and would like to have it assessed, contact Omega Chiropractic to arrange an appointment.