Relieve Low Back Pain from Sitting: Effective Solutions

Are you tired of experiencing low back pain every time you sit for long periods? You’re not alone. Low back pain from sitting is a common issue that affects many people, especially those with desk jobs or sedentary lifestyles. In this blog, we will dive deep into the causes and risk factors of low back pain from sitting. We will also discuss the importance of choosing the right doctor for back pain and getting an accurate diagnosis.

Additionally, we will explore various treatment options and preventive measures to relieve and avoid low back pain while sitting. Say goodbye to discomfort and start enjoying your seated activities again with these effective solutions.

Causes of low back pain from sitting

low back pain from sitting

Sitting with improper alignment can put strain on the lower back, causing low back pain. Prolonged periods of sitting without breaks or movement also leads to muscle stiffness, tension, and back pain. Weak core muscles, spinal cord problems, herniated disc, and degenerative disc disease can also result in poor spinal stability and increased stress on the lower back.

An inactive lifestyle with a lack of regular exercise can also contribute to weak muscles and decreased flexibility, increasing the risk of low back pain from sitting. Using unsupportive furniture and mattress or an improper desk setup that promotes poor posture can also contribute to discomfort and pain in the lower back.

Some other causes of lower back pain from sitting include:

Mechanical factors contributing to low back pain

Prolonged periods of sitting can contribute to discomfort and chronic back pain. This can occur due to various mechanical factors such as poor posture, lumbar spine problems, lifting a heavy object, muscle strain on the back muscles. Sedentary behavior and lack of movement for long periods of time can weaken the core muscles that support the spine, further exacerbating the issue.

Additionally, sitting for extensive periods can put pressure on the spinal discs, leading to discomfort. It is crucial to incorporate regular breaks, stretching exercises, and ergonomic adjustments into your routine to alleviate and prevent low back pain caused by sitting.

Inflammatory causes of low back pain

Inflammatory causes of low back pain can be attributed to various factors. These include herniated discs, where the cushions between the vertebrae rupture and press on nearby nerves, leading to low back pain relief. Another common cause is sciatica, which involves compression or irritation of the sciatic nerve, resulting in radiating pain from the lower back down the leg. Inflammatory conditions such as arthritis and osteoarthritis, which involves inflammation of the joints in the spine, can also contribute to chronic low back pain and stiffness.

Additionally, spinal stenosis, the narrowing of the spinal canal, and inflammatory diseases like ankylosing spondylitis or inflammatory bowel disease can cause low back pain and muscle spasms.

Infection-related low back pain

Infection-related low back pain can be caused by various factors such as bacterial or viral infections. Common infections, such as urinary tract infections, kidney infections, and spinal infections, can lead to pain in the lower back, buttocks, and even down the legs. It can be accompanied by symptoms such as fever, localized pain in the lower back, and difficulty with mobility.

Infection-related low back pain is typically treated with antibiotics to target the underlying infection and pain management techniques. Preventive measures, such as practicing good hygiene, maintaining a healthy lifestyle, and avoiding prolonged sitting, can help reduce the risk of developing infection-related low back pain.

Fractures and their impact on low back pain

Fractures in the vertebrae can cause or contribute to low back pain. These fractures can be caused by various factors such as osteoporosis, trauma, or underlying spinal conditions, resulting in severe pain. Symptoms of a vertebral fracture include sudden onset pain, difficulty standing or walking, and loss of height.

Treatment options for vertebral fractures range from conservative measures like pain medication, yoga, physiotherapy, and chiropractic care to more invasive interventions such as spinal fusion. It is important to consult a healthcare professional for a proper diagnosis and treatment plan.

Exploring the link between low back pain and cancer

When it comes to back pain, specifically low back pain, exploring the potential link to cancer becomes essential. While not all low back pain cases are indicative of cancer, understanding the connection can lead to early detection and timely medical attention for potentially serious conditions.

Recognizing the presence of red flags, such as persistent pain unrelieved by rest or changes in position, unexplained weight loss, or a history of cancer, can help prompt evaluation and diagnosis. Seeking medical attention for low back pain is crucial, particularly in cases where other concerning symptoms are present, ensuring appropriate and timely care.

To address cancer-related back pain, exploring treatment options is crucial. Following an accurate diagnosis, treatment may involve pain management strategies and therapies targeted at the underlying cancer. Emphasizing the importance of early detection, regular screenings for cancer prevention should be pursued. By recognizing the link between low back pain and cancer and taking appropriate steps for evaluation, diagnosis, and treatment, individuals can safeguard their health.

The importance of an accurate diagnosis

The accurate diagnosis of low back pain is essential for effective treatment. Consulting with a healthcare professional who specializes in low back pain can help identify the underlying cause. By understanding factors like poor posture, muscle imbalances, and spinal conditions, a tailored treatment plan can be developed.

This may include physiotherapy, exercises, ergonomic adjustments, and other measures for back support. Regular breaks, stretches, and strengthening exercises can alleviate and prevent low back pain. Seeking a proper diagnosis is vital for pain relief and improved quality of life.

When are diagnostic tests necessary for low back pain?

Diagnostic tests for low back pain are usually needed when there are persistent or severe symptoms, and if conservative treatments haven’t helped or if there are indications of a more serious condition. Common tests like X-rays, MRI scans, and CT scans can identify the underlying cause, such as herniated discs or spinal stenosis.

Treatment options for acute low back pain

Physiotherapy in London for low back pain

When it comes to addressing acute low back pain, there are a variety of treatment options available. One effective method involves incorporating stretching and strengthening exercises into your routine, as this can greatly alleviate discomfort. Additionally, utilizing heat therapy or ice therapy can provide temporary relief from the pain. If needed, over-the-counter pain medications can be taken to manage any discomfort experienced.

Engaging in physiotherapy can also offer long-term relief and improve your overall mobility. Lastly, it is crucial to consider making lifestyle modifications such as maintaining proper posture and taking regular breaks from sitting in order to prevent future episodes of low back pain.


Physiotherapy is a highly recommended treatment option for lower back pain. A physiotherapist can assess your condition, identify any muscular imbalances or weaknesses, and create a tailored treatment plan to address your specific needs.

Through various techniques and exercises, physiotherapy aims to reduce pain, improve flexibility, and strengthen the muscles supporting your spine. This may include manual therapy, such as massage or joint mobilization, as well as targeted exercises to improve core stability and posture.

Additionally, a physiotherapist can provide education on proper body mechanics and ergonomics to help you prevent further strain on your lower back. They can also guide you on proper lifting techniques and suggest modifications to your daily activities that may be contributing to your pain.

One Body LDN is a leading physiotherapy clinic that specializes in treating low back pain. Our team of highly skilled and experienced physiotherapists are dedicated to providing effective and personalized treatment plans for our patients.

At One Body LDN, we understand the impact that low back pain can have on your daily life. That’s why we take a comprehensive approach to treatment, addressing not only the symptoms but also the underlying causes of your discomfort.

During your initial consultation, our physiotherapists will conduct a thorough assessment to evaluate your condition. We will carefully listen to your concerns and gather information about your medical history and symptoms. This will allow us to develop a holistic understanding of your condition and create a treatment plan tailored specifically to you.

Risk factors contributing to low back pain from sitting

Prolonged periods of sitting can contribute to muscle imbalances and poor posture, increasing the risk of low back pain. Lack of movement and physical activity weaken the muscles supporting the spine, making individuals more susceptible to sitting-induced back pain.

Additionally, poor ergonomics and improper workstation setup put excessive strain on the lower back. When sitting for extended periods without breaks or stretching, stiffness and tension develop in the lower back muscles. Inadequate core strength and flexibility also heighten the risk of low back pain from sitting. Mental stress and emotional factors can further exacerbate muscle tension and pain in the lower back.

Preventive measures to avoid low back pain while sitting

To avoid low back pain while sitting, it is essential to practice good posture and prioritize regular breaks. Maintain a straight back and relaxed shoulders throughout your sitting periods. It is also crucial to stand up, stretch, and move around frequently to relieve pressure on the lower back. Consider using ergonomic chairs or cushions that offer lumbar support for added comfort. Incorporating regular exercise and stretching into your routine can help strengthen the core muscles and improve flexibility, reducing the risk of low back pain.

To further alleviate discomfort, consider using standing desks or adjustable workstations to limit prolonged sitting. By implementing these preventive measures, you can minimize the chances of experiencing low back pain when sitting.

Knowing when to seek medical attention for low back pain

It is crucial to understand when it is appropriate to seek medical attention for back pain, particularly if it is persistent or severe. Various factors can help assess the need for medical assistance. If home remedies and exercises, such as heat therapy or core-strengthening exercises, fail to alleviate the pain, consulting with a healthcare professional is advisable.

Furthermore, if the pain is accompanied by symptoms such as numbness, limited mobility, or radiating pain down the legs (sciatica), it becomes crucial to seek medical attention. It is also essential to be mindful of warning signs, including intense pain, difficulty in standing or walking, or any changes in bowel or bladder function. These may signify more severe conditions that require immediate medical intervention.

Frequently Asked Questions

What are some exercises or stretches that can help relieve low back pain from sitting?

Here are some exercises and stretches that can help alleviate low back pain caused by sitting: try the Cat-Camel Stretch, which involves arching your back like a cat and then dropping it down like a camel. You can also try the Child’s Pose, where you kneel on the floor and stretch your arms forward. The Seated Forward Bend, in which you sit on the edge of a chair and slowly bend forward, reaching for your toes, can also provide relief. Lastly, the Pelvic Tilt is beneficial – lie on your back with knees bent and flatten your back against the floor by tilting your pelvis.

Are there any ergonomic adjustments I can make to my workspace to prevent low back pain?

You can prevent low back pain by making ergonomic adjustments to your workspace. Ensure your chair height allows for flat feet and 90-degree knee angles. Use a lumbar support cushion or roll to maintain the natural curve of your lower back. Position your computer monitor at eye level to avoid neck and upper back strain. Take regular breaks to stand, stretch, and move around to avoid prolonged sitting.

How long should I sit before taking a break to stretch and move around?

To prevent low back pain from sitting, it’s advisable to take breaks and stretch every 30 minutes. Regular movement promotes blood circulation and prevents muscle stiffness. Incorporate stretching exercises like standing twists, forward folds, and cat-camel stretches to relieve tension in the lower back. Pay attention to your body’s cues and take breaks accordingly to avoid prolonged sitting.

Where can I find physiotherapy near me?

To locate physiotherapy services in your area, begin by searching online directories or using search engines. Seek recommendations from your doctor, friends, or family. Check with your insurance provider for preferred providers. Contact local hospitals, clinics, or sports medicine centres for additional information. For physiotherapy in London, One Body LDN is a prominent option, known for their expertise in treating low back pain.

Where can I find sports massage near me?

To find sports massage near you, start by searching online directories or using search engines like Google. Websites such as Yelp or TripAdvisor often have listings and reviews for local massage therapists. You can also ask for recommendations from friends, family, or colleagues who have had sports massages in your area. If you are looking for sports massage in London, One Body LDN is a reputable option. They offer sports massage services that are tailored to your specific needs, helping to relieve muscle tension and promote recovery.


In conclusion, low back pain from sitting is a common issue that can be caused by various factors such as poor posture, muscle imbalances, and underlying medical conditions. It’s crucial to choose the right doctor who specializes in back pain to ensure an accurate diagnosis and appropriate treatment plan. Remember, prevention is always better than cure, so make sure to incorporate preventive measures like maintaining proper posture, taking regular breaks from sitting, and engaging in stretching and strengthening exercises.

If you’re experiencing persistent or severe low back pain, don’t hesitate to seek medical attention. There are various treatment options available, including physiotherapy, medication, and in some cases, surgical intervention.

Don’t let low back pain limit your daily activities and quality of life. Take the necessary steps to relieve your pain and improve your overall well-being. To explore more effective solutions for low back pain from sitting, check out our comprehensive guide on relieving low back pain now!

If you are searching “private physiotherapists near me” / “Sports massage near me” / “Deep tissue massage near me” / “pain treatment near me”, have private health insurance physiotherapy cover and are looking for the best private healthcare in London – One Body LDN is your answer.

We are approved by ALL major private health insurance physiotherapy companies:

Axa PPP | Axa PPP International | Bupa Physiotherapist | Bupa International | Vitality (formerly Pru Health) | Vitality Health International | Nuffield Health | Aviva | Cigna | Cigna International | WPA | Aetna | Aetna International | Allianz | Allianz Worldwide Care | Allianz International | Axa Private Health Insurance | Healix | Healix Global | Health Shield | Simplyhealth | Paycare | BHSF | The PHC | Saga | The Exeter | Freedom Healthcare | Axa Corporate Health Insurance

Our approved physiotherapists are ready to take care of you!

Contact us today to learn more!


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