Why Does My Lower Back Hurt When I Sit and How Can I Relieve the Pain?

Lower back pain (LBP) or pain in the lower back region between the lower edge of the ribs and glutes (buttocks) can be debilitating and disabling. It affects more than 619 million people globally, with its prevalence rising alongside an expanding and aging population. Lower back pain can be caused by bad posture while seated, as sitting strains the discs. This can also be worsened by an underlying condition.

This article explores possible causes to help readers find relief and know when to contact a healthcare provider. 

Woman with back pain at her desk

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An estimated 75-85% of Americans experience some form of back pain during their life.


What Does Lower Back Pain When Sitting Feel Like?

Lower back pain while sitting can feel like a sharp, searing, dull ache, burning sensation, or a combination. It can be constant or intermittent (i.e., it comes and goes), or it can be related to specific activities such as lifting, bending, or sitting.

Lower back pain can be:

  • Acute (lasting under 6 weeks)
  • Sub-acute (6–12 weeks)
  • Chronic (over 12 weeks)

Emotional Pain

Experiencing chronic lower back can contribute to or worsen a mental health condition like depression, anxiety, or substance use disorder.


What Causes Lower Back Pain When Sitting?

Causes can be specific or non-specific. Examples of specific lower back include pain due to underlying medical conditions or structural differences in the spine. In non-specific lower back pain cases, there’s no obvious cause. This type of lower back pain is much more prevalent, making up around 90% of cases.

Posture

Slouching while sitting affects the lumbar and cervical (neck) spinal curves and overstretches spinal ligaments, straining the spinal discs. This can lead to spine bone (vertebrae) misalignment and lower back pain. Good posture helps prevent back pain.

Obesity 

Obesity may contribute to LBP by causing stress on the back. One study from 2017 found LBP and obesity are linked, and that obesity may be a predictor of future lower back pain. The study did not find evidence to claim obesity directly causes LPB, though.

Herniated Disc

The discs between vertebrae in the spine act as cushions. A tear, rupture, or injury to the cushion causes disc fragmentation. This leads the inner disc (nucleus) to push through the pillow case or annulus, pressing on spinal nerves and causing potentially severe pain.

Muscle Strain 

Lower back muscle strains happen when the muscle fibers are overstretched or torn during moving, twisting, and bending. Pain from muscle strain can be deliberating.

Degenerative Disc Disease

Degenerative disc disease refers to disc deterioration that occurs with aging. Spinal discs can wear away entirely over time, providing no support and causing pain ranging from mild to severe to debilitating.

Sciatica

The sciatic nerve runs from the lower back down each leg. Injury or pressure on the sciatic nerve causes lower back pain and weakness, numbness, or tingling in the associated leg. Pain severity varies from dull ache to burning sensation and can be disabling.

Spinal Stenosis

Spinal stenosis is when spaces in the spine narrow, putting pressure on the spinal cord and nerve roots. Pain includes burning and aching sensations that worsen when walking, standing, or extending the lower back. It may be relieved by leaning forward.

Spondylolisthesis

Spondylolisthesis happens when one vertebrae slips forward and over the bone below it. The bone presses on the spinal cord or nerves, causing pain and weakness. It can happen in the lower or upper back.

Other Medical Conditions

Other medical conditions can also cause lower back pain. These include:

Upper Back Pain When Sitting

Upper back pain when sitting can also occur for many of the same reasons as lower back pain. These overlapping reasons include but are not limited to slouching while sitting, obesity, degenerative disc disease, muscle strains, and spondylolisthesis. 

The Best Sitting Position for Lower Back Pain

Here are some expert tips to ensure the best sitting position for lower back pain:

  • Elbows are at a 90-degree angle from the work surface
  • Fingers can be easily slid under the thigh at the leading edge of the chair (if not, consider propping feet up with adjustable footrest) 
  • Buttocks presses against back of chair
  • Cushion for lower back to prevent slumping forward
  • Eye gaze should rest in the middle of computer screen (if not, adjust seat height)
  • Armrest should just slightly lift your arms at the shoulders

Home Remedies for Lower Back Pain When Sitting

Home remedies for lower back pain when sitting include:

  • Practice good posture when sitting
  • Stretch during the day to reduce tension 
  • Lift objects correctly (i.e., lift heavy objects with your legs and core not your back)
  • Do core strengthening activities to reduce stress on the lower back 
  • Elevate your knees while sleeping to reduce back pressure
  • Quit smoking because it reduces blood flow to discs and reduces calcium absorption from bones

If you sit for prolonged periods of time, experts recommend standing, stretching, and walking at least a minute or two every half hour.

Stretches and Exercises for Lower Back Pain

The following are stretches and exercises that can help alleviate lower back pain:

The Bird Dog

Bird dog is a bodyweight exercise that engages and strengthens the core and lower back muscles. It involves being on all fours in tabletop position then slowly lifting and straightening one arm along with the opposite leg, holding, and repeating on the other side.

The Plank

The plank is another exercise that targets core muscles. It involves balancing on toes and forearms or palms while holding the rest of the body off the ground and maintaining a neutral spine. Planking helps improve posture.

The Arch

Foot health and lower back pain are interconnected. Foot arch exercises can strengthen foot muscles. Stand with feet directly under hips and toes gripping the floor. Roll weight to outer edges of feet, lifting arches while keeping toes on floor, and release foot back down. 

Reps and Sets

When it comes to reps and sets, the National Strength and Conditioning Association recommends:

  • Strength-building (1–6 reps)
  • Muscle growth (6–12 reps)
  • Endurance (more than 15)

Treatment Options for Lower Back Pain

Treatment options for specific lower back pain will focus on treating the underlying condition. For non-specific pain, treatment options include:

  • Physical therapies aimed at improving muscle strength and ability 
  • Mental health support and social support for coping with pain
  • Ensuring an ergonomic workspace set up for reducing strain during physical work

Pain-relievers should not be the first treatment. Medications used for lower back pain relief should be combined with other treatment options.

When to Contact a Healthcare Provider

Most cases of lower back pain are temporary and will resolve on their own. Contact a healthcare provider in the following situations:

  • Persistent pain
  • Worsening back pain
  • Neurologic symptoms, including numbness, weakness, or tingling
  • Bowel or bladder function changes

Summary

Lower back pain can refer to sudden, short-term, or chronic lower pain ranging in severity from mild to disabling. Most cases don’t have a clear cause (non-specific), but others are caused by medical conditions, injury, or other factors like posture. Remedies include core strengthening, practicing proper posture while sitting, and stretching. Treatments include physical therapy and mental health support. Consult with a healthcare provider if symptoms persist, worsen, or change.

18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Woman in green blouse smiling with glasses.

By Michelle Pugle
Michelle Pugle writes health articles for award-winning websites, as seen in Healthline, Verywell, Everyday Health, and Psych Central. She has a Master's degree, undergraduate degrees in English and Sociology, a diploma in Holistic Herbal Therapy, and is trained in mental health first aid, anti-violence work, and peer support work.