Lower Back Pain From Sitting: Why It Happens and What Helps
Sitting itself is not damaging, but staying in one position for hours reduces blood flow and increases stiffness. Changing position every 30 to 45 minutes, adjusting chair and screen height, and adding short movement breaks usually helps more than buying an expensive chair.
Many of the office workers we see in Centurion describe the same pattern: comfortable in the morning, aching by mid afternoon, better after a walk. That pattern is typical of load related back pain from sustained sitting.
Why the pain builds through the day
When you sit still, the tissues of the lower back stay under a constant low level load. Blood flow reduces, the discs and joints receive less variation in pressure and the muscles that support your spine slowly fatigue. The body responds with stiffness and ache. This is a signal to move, not usually a sign of damage.
A workable desk setup
Set your chair so your hips are slightly higher than your knees and your feet are supported. Bring the keyboard close enough that your elbows stay near your sides. Place the top of your screen roughly at eye level and about an arm's length away. If you use a laptop all day, add a separate keyboard and mouse so the screen can be raised.
The most useful habit: position changes
The best posture is the next one. Set a reminder every 30 to 45 minutes to stand, walk to fill your water bottle or do a couple of standing back extensions. A sit stand desk helps only if you actually alternate between the two.
Exercise programme
Work within a comfortable range. Mild discomfort is common, sharp or increasing pain is not.
1. Standing Back Extension
BeginnerStarting position: Standing tall with hands on your lower back.
- 1Gently lean backwards over your hands.
- 2Keep the movement small and comfortable.
- 3Return to upright and repeat.
Suitable for: Desk workers whose back stiffens during long sitting periods.
Stop if leaning back produces leg symptoms or dizziness.
2. Seated Thoracic Rotation
BeginnerStarting position: Sitting upright with arms crossed over your chest.
- 1Turn your upper body slowly to one side.
- 2Keep your hips facing forwards.
- 3Return through the middle and rotate the other way.
Suitable for: Mid back and lower back stiffness during the working day.
Move slowly and avoid forcing the end of the range.
When to stop and get assessed
- Pain that increases sharply with a movement break rather than easing.
- New leg symptoms while sitting or standing.
When to see a physiotherapist
If your back pain no longer settles overnight, or it now limits driving, sleeping or exercise, an assessment can identify which structures are sensitive and how to load them safely.
Related physiotherapy services
Frequently asked questions
Is sitting bad for my back?+
Prolonged unchanged sitting is the issue rather than sitting itself. Regular position changes make a bigger difference than any single chair.
Will a standing desk fix my back pain?+
It may help if you alternate positions, but standing all day can create its own symptoms. Variety is the goal.
How often should I get up from my desk?+
Every 30 to 45 minutes is a practical target, even if it is only for a minute or two.
Do lumbar support cushions help?+
Some people find them comfortable, particularly while driving, but they do not replace movement breaks and strengthening.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
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