Why sitting all day hurts your back
Your spine is built to move. When you hold any single position for hours — even a "good" one — the muscles that support your lower back fatigue, the discs are loaded continuously, and your hip flexors shorten. The result is the familiar dull ache that builds through the afternoon.
The single biggest factor isn't usually your posture in one moment; it's how long you stay still. This is good news, because it's something you can change without buying anything.
Six things that genuinely help
- Move every 30–45 minutesStand, walk to get water, or do a few gentle back extensions. Frequent small movements beat one long stretch at the end of the day.
- Set your screen to eye levelThe top of your monitor should be roughly at eye height so you're not craning forward, which loads the whole spine.
- Support the natural curveA small cushion or rolled towel in the small of your back helps your lower spine keep its gentle inward curve.
- Strengthen your core and glutesStronger deep-core and gluteal muscles take load off the spine. Two or three short sessions a week make a real difference.
- Open up your hipsLong sitting tightens the hip flexors. A daily hip-flexor and hamstring stretch helps your lower back move freely.
- Walk dailyRegular walking is one of the most effective and underrated treatments for mechanical back pain.
What you can stop worrying about
Bending, lifting and a rounded back are not inherently "dangerous" — the body is robust and adapts to load. Fear of movement often makes back pain worse by encouraging stiffness. The goal is to move more and more confidently, not to protect your back from everyday activity.
When to see a physiotherapist
Book an assessment if your pain has lasted more than a couple of weeks, keeps returning, or travels down your leg with tingling or numbness. A physiotherapist can pinpoint the cause and give you a targeted plan rather than generic advice. Seek urgent medical care for any loss of bladder or bowel control, numbness around the saddle area, or significant leg weakness.
Frequently asked questions
Is it better to sit or stand when you have back pain?
Neither on its own — the best position is your next one. Alternating between sitting and standing and moving regularly is more effective than choosing one fixed posture.
How long should desk-related back pain take to settle?
With regular movement and some targeted strengthening, many people notice improvement within 2–4 weeks. Pain that persists beyond that, or radiates down the leg, is worth having assessed.