Why Your Lower Back Hurts When You Sit Too Long

If you’ve ever stood up after a long period of sitting and felt a sharp, dull, or achy pain in your lower back, you’re not alone. In today’s world - where many people spend hours at a desk, in the car, or on the couch - lower back discomfort has become increasingly common. Understanding why this happens is the first step toward lasting relief.
 

Poor Posture Puts Pressure on the Spine

Most people naturally slouch when sitting - leaning forward, rounding the shoulders, or letting the lower back collapse. This posture increases tension in the lumbar spine and strains the supporting muscles, ligaments, and discs. Over time, these repeated stresses can cause inflammation and pain that becomes harder to ignore.
 

Your Hip Flexors Tighten

When you sit, the hip flexors remain in a shortened position. Long periods in this posture can cause these muscles to tighten, pulling the pelvis forward. This pelvic tilt puts extra stress on the lumbar spine and creates that familiar “low back tightness” when standing up.
 

Core Muscles Become Weaker

Your core muscles stabilize your lower back. But when sitting for long periods, they’re not engaged and gradually weaken. With less support from your core, your lower back takes on more strain - especially when transitioning from sitting to standing.
 

Spinal Discs Compress

Sitting increases the pressure placed on the discs in your lumbar spine. Over many hours - or years - this compression can lead to disc irritation, bulging, or degeneration. Even without a major injury, this extra pressure can trigger lingering pain.
 

Reduced Circulation Causes Stiffness

Staying in one position for too long limits blood flow to the muscles that surround your spine. Without adequate circulation, your lower back can stiffen, ache, or feel like it’s “locked up.”
 

Simple Tips to Reduce Lower Back Pain When Sitting

• Take stretch breaks every 30-45 minutes

• Use a chair with proper lumbar support

• Keep feet flat on the floor and hips level

• Avoid crossing your legs

• Adjust your screen height to avoid leaning forward

• Add gentle movement - like walking or standing - into your day

Small changes can make a big difference in your long-term spinal health.
 

How Chiropractic Care Helps Relieve Lower Back Pain From Sitting

At Indian Harbor Chiropractic, we provide targeted chiropractic care in Greenwich aimed at correcting the root causes of sitting-related back pain. Treatment may include:

• Spinal adjustments to realign the spine and reduce pressure

• Soft tissue therapy to release tight muscles such as the hip flexors and low back

• Posture evaluation and correction to help you sit correctly

• Core-strengthening recommendations to improve spinal support

• Lifestyle guidance for workplace ergonomics and daily movement habits

By restoring balance and improving mobility, chiropractic care offers both immediate relief and long-term prevention.
 

Realign, Restore, and Feel Better

Lower back pain from sitting too long isn’t just an inconvenience - it’s a sign your body needs more support, movement, and proper alignment. With personalized care and expert guidance from a leading chiropractor in Greenwich, CT, you can reduce pain, improve posture, and protect your spine for years to come.

If lower back pain is affecting your daily life, schedule a consolation at Indian Harbor Chiropractic improve your spinal health. Visit our office in Greenwich, Connecticut, or call (203) 983-5426 to book an appointment today.