Back pain from sitting is often linked to long periods without movement, poor desk setup and weak or stiff muscles. Helpful steps include moving every 30 to 45 minutes, adjusting chair and screen height, gentle mobility and strengthening exercises, regular walking and good sleep. Seek urgent care for red-flag symptoms, and see a physiotherapist if pain persists.
Why sitting causes back pain
The spine likes movement. Long hours in one position, slumping, and weak core and hip muscles can lead to stiffness and pain. Stress and poor sleep can increase pain sensitivity.
Desk setup basics
- Feet flat on the floor or a footrest.
- Hips slightly higher than or level with knees.
- Lower back supported (a small cushion helps).
- Screen at eye level, about an arm's length away.
- Elbows at roughly 90 degrees, shoulders relaxed.
- For laptops, use a stand with a separate keyboard if possible.
Move often
The best posture is the next posture. Stand, stretch or walk for a few minutes every 30 to 45 minutes. Set a timer.
Gentle exercises
Do these slowly and within a comfortable range. Stop if pain increases sharply.
- Cat-camel: on hands and knees, gently round then arch your back, 10 times.
- Knee to chest: lying on your back, bring one knee towards your chest, hold 20 seconds, each side.
- Pelvic tilts: lying on your back with knees bent, gently flatten and arch your lower back, 10 times.
- Glute bridge: lying on your back, lift hips, hold briefly, lower slowly, 10 times.
- Bird dog: on hands and knees, extend opposite arm and leg, hold briefly, alternate, 8 each side.
- Standing back extension: hands on lower back, gently lean back, 5 times.
Daily habits
Walk daily, keep active, sleep well and manage stress. See exercise and mental health.
Red flags: seek urgent medical help
- Numbness around the groin or buttocks.
- Loss of bladder or bowel control.
- Severe pain after a fall or injury.
- Back pain with fever or unexplained weight loss.
- Progressive weakness in the legs.
When to see a physiotherapist
If pain lasts more than a few weeks, keeps returning or limits daily life, a physiotherapist can assess and create a personalised plan. See our online physiotherapy.
Frequently asked questions
Should I rest in bed with back pain?
Prolonged bed rest is usually not recommended for common back pain. Gentle movement generally helps recovery.
Is a standing desk better?
Alternating between sitting and standing is helpful; standing all day has its own problems.
Are these exercises safe for everyone?
They are gentle, but if you have a diagnosed condition, recent surgery or severe pain, check with a professional first.
