6 Reasons for Lower Back Pain When Sitting (But Not Standing)

You sit at a desk all day…so why does your back hurt so much?

Lower back pain when sitting—but not standing—is common, but that doesn’t mean it’s unavoidable.

 

If you’ve ever stood up after a long day and thought, “Why does my lower back hurt more when I’m sitting?“, you’re not alone. Lower back pain when sitting but not standing is a common complaint among office workers, remote employees, gamers, and anyone who spends long periods of time in a chair.

It might seem counterintuitive. After all, sitting is supposed to be restful. But the truth is, your body isn’t built to stay in a seated position for hours on end—especially not with poor sitting posture or an unsupportive setup.

Whether you’re dealing with dull aching, sharp nerve pain, or stiffness that only kicked in after a car accident, there’s a reason your back is sending out a signal. And luckily, there are steps you can take to feel better.

In this post, we’ll break down the top reasons why your lower back hurts when you sit, what’s happening inside your body, and how to prevent back pain without giving up your desk job.

 

1. Bad Posture

One of the main reasons for lower back pain when sitting is probably the most obvious: poor posture.

When you hunch over a keyboard or slouch on the sofa, your muscles and ligaments are unnaturally stretched and contorted. And even if you start the day with proper posture, it probably gets worse the longer you sit.

Over time, poor sitting posture can contribute to disc degeneration and ongoing lower back discomfort.

2. Spinal Disc Compression

Between each of your vertebrae is a disc made of spongy material. These discs act as shock absorbers and protect your bones from rubbing against each other. As you might imagine, the more cushion there is between your vertebrae, the less pain you feel. Unfortunately, prolonged sitting causes your discs to compress.

When this happens, the discs can bulge outward (known as a bulging or herniated disc), putting pressure on nearby nerves—including the sciatic nerve—resulting in dull aching, numbness, or sharp nerve pain down the leg. Discs can also become compressed if you are in the later stages of degenerative disc disease.

If you’re feeling pain in your lower back that seems to spread to other areas of your body, too much sitting could be to blame.

 

3. Shorter Hip Flexors

Holding a prolonged sitting posture shortens your hip flexors, a group of muscles that run between the top of the thighs and the lower back. When these muscles are too tight, they can lead to anterior pelvic tilt, or a forward rotation of the pelvic bones. Anterior pelvic tilt forces your lower back into an unnatural position, even when standing up.

While you can find plenty of exercises to combat this issue, this does not address the source of your back problems: namely, sitting.

4. Back Strain

When you’re walking or standing, your legs and core muscles can help bear the weight of your upper body. But when you’re seated, your spine has to handle its own weight. Without engaging your core or using a chair with lumbar support, your lower spine may strain under the weight—especially during long periods of time spent seated.

Instead, your lower back is holding up the entire upper half of your body without any assistance. It’s no wonder you’re exhausted!

 

5. Restricted Blood Flow

If you haven’t put a concerted effort into creating an ergonomic workspace, there’s a good chance that your position is restricting your blood flow. If your knees are lower than your hips when you sit, the edge of your chair can press against the blood vessels in your legs.

Reduced blood flow from prolonged sitting can contribute to lower back pain—and it doesn’t stop there. Poor circulation can also increase the risk of issues like varicose veins, deep vein thrombosis (DVT), spinal stenosis, and sciatic nerve pain.

6. Lack of Movement

Whether sitting or standing, your body isn’t designed to hold any position for long periods of time; it works best when it’s moving.

When you’re sitting in one position for eight or more hours a day, your joints can become accustomed to that position and it may become painful when you finally start to move. Unfortunately, this can lead some people to restrict their movements or skip exercise due to their “bad knees.”

In fact, the problem may be that they’re not moving enough. Movement helps improve circulation, flexibility, and spinal health—all of which help prevent back pain before it starts.

 

What You Can Do

Although your job might be the reason for pain, this doesn’t mean you have to find a new career. There are steps you can take to reduce the effects of lower back pain when sitting.

Go Ergonomic

If you have to spend most of the day in front of a computer, commit to creating an ergonomic desk setup that puts your body into the best position possible. Adding lumbar support can help take some of the burden off your lower back and keep it in the proper alignment.

For the best benefit, switch to a standing desk with a treadmill. You’ll not only help your back, you’ll burn some calories while you’re at it.

But ergonomics aren’t just for your desk. Treat your body well by practicing good posture while sitting at a restaurant, on the couch, or even standing and walking.

Get Moving

Scientific research has uncovered a link between prolonged sitting and death, but these risks are much lower for people who exercise regularly.

Consistent exercise is necessary to undo the negative effects of all that sitting and help get your blood moving and your joints and muscles loosened up.

Low-impact exercises such as yoga, Pilates, or walking will give you all the benefits you need without aggravating your joints. At the very least, get up from your desk every 30 minutes or so and take a brisk walk around the office.

Visit the Chiropractor

When it comes to chronic lower back pain, home remedies can only go so far. Especially if you’re not addressing the root of the problem.

Chiropractors don’t just crack your back, they specialize in proper alignment of the bones and muscles to allow your body to work as it’s designed to work.

The underlying belief is that if you allow the body to “get out of its own way,” it will move more efficiently and with much less pain. Chiropractic adjustments, flexion-distraction, E-stim, and massage therapy are all useful tools in your fight against pain.

 

Don’t Let Sitting Steal Your Comfort

Lower back pain when sitting but not standing is more than just a nuisance—it’s a sign that your body needs help. Whether it’s due to poor sitting posture, disc degeneration, or nerve pain, prolonged sitting can take a serious toll on your spine and overall well-being.

At Oviedo Chiropractic, we specialize in uncovering the root cause of your discomfort and helping you find lasting relief. From chiropractic adjustments to flexion-distraction, E-stim, and massage therapy, we’ll create a personalized treatment plan designed to get you moving comfortably again.

Ready to take the pressure off your spine? Call us today or schedule your appointment online. Let’s work together to restore your mobility, reduce pain, and help you feel your best—both at your desk and beyond.