Why Does My Back Hurt After Sitting All Day?
Have you ever stood up after a long day at your desk and thought, “Why does my back feel like it aged 20 years?” You’re not alone.
Back pain from sitting is incredibly common—especially with so many of us working on laptops, driving, or binge-watching shows for hours at a time. But the good news? There’s a reason behind it, and there’s plenty you can do to feel better.
🪑 So, What’s Happening to Your Back?
When you sit for long periods—especially if your posture isn’t ideal—your muscles, joints, and spine don’t get the movement they need to stay happy. Here’s what could be going on:
1. Your Muscles Are Getting Tight
Your body is made to move. When you sit still for too long, especially in a slouched or hunched position, the muscles in your hips, back, and legs can tighten up. This includes your hip flexors (the muscles at the front of your hips) and your lower back muscles. Over time, this tightness pulls on your spine and can make movement uncomfortable.
2. Poor Posture Creeps In
It’s so easy to start off sitting upright... then slowly sink into a slump as the day goes on. This “C-shape” posture can put pressure on your spine and strain your lower back muscles. It’s like bending a coat hanger over and over again—eventually, something’s going to give.
3. Your Core Isn’t Getting Involved
When you sit all day without engaging your core muscles (the ones that support your spine), it’s a bit like trying to pitch a tent without the ropes. Your back ends up taking on more of the load, which leads to aches and pains.
🚶♂️ What Can You Do About It?
Here’s the good news: your back pain doesn’t have to stick around. A few simple changes, along with some guidance from a physio, can make a world of difference.
✅ 1. Get Up and Move
Set a timer to stand up every 30–60 minutes. Even a quick stretch, a short walk, or a few shoulder rolls can help reset your posture and keep your joints moving.
✅ 2. Check Your Desk Setup
Try to sit with your feet flat on the floor, hips and knees at 90 degrees, and your screen at eye level. A chair with proper lower back support can also make a big difference.
✅ 3. Do Some Gentle Stretches
Stretching out your hips, hamstrings, and lower back can ease tightness. Think of it like oiling a squeaky hinge—your body moves better when things aren’t stuck!
✅ 4. Build Core Strength
Strengthening your core muscles helps support your spine and take pressure off your back. A physio can show you easy, safe exercises tailored to your needs.
💬 How Physiotherapy Can Help
Sometimes, the pain lingers even after you’ve made some changes. That’s where physiotherapy comes in. At Belconnen Physio, we take the time to understand what’s causing your pain—whether it’s posture, muscle imbalances, or something else.
We’ll work with you to:
Loosen up tight muscles
Improve your posture and movement habits
Strengthen your back and core
Help you feel confident moving again—without fear of flaring things up
You don’t have to just put up with that end-of-day ache. We’re here to help you feel better, move easier, and get back to doing the things you enjoy—whether that’s playing with your kids or sitting through a movie without squirming.
🟢 Final Thoughts
Your back pain after sitting all day isn’t just “part of getting older”—it’s your body asking for a little help. With the right support and a few simple changes, you can feel better.
Need some guidance? Book a visit with us at Belconnen Physio. Let’s get your back moving in the right direction.
