What to Do When Your Back Hurts From Sitting

If you spend hours at a desk or studying every day, you may have noticed an all-too-common problem—your back hurts from sitting for long periods. Whether it's due to bad posture from sitting incorrectly or simply the strain of being in one position for too long, prolonged sitting can lead to stiffness, discomfort, and even long-term spinal issues. The good news? There are steps you can take to relieve back and neck discomfort and prevent future pain.

What to Do When Your Back Hurts From Sitting Too Long

Improve Your Posture

One of the primary reasons people experience back pain from sitting is poor posture. Slouching forward, rounding the shoulders, or craning the neck toward a screen places excessive strain on the spine. To correct this:

• Keep your feet flat on the floor and your knees at a 90-degree angle.
• Sit back in your chair so that your lower back is supported.
• Keep your shoulders relaxed and avoid hunching forward.
• Position your computer screen at eye level to reduce neck strain.

By making these small adjustments, you can reduce the impact of bad posture from sitting for long hours.

Take Frequent Breaks

When your back hurts from studying or working at a desk, one of the simplest yet most effective solutions is to move more frequently. Set a reminder to stand up, stretch, or walk around for a few minutes every 30–60 minutes. This helps to relieve tension, improve circulation, and prevent stiffness from settling into your muscles.

Stretch Your Back and Hips

Tight hip flexors and weak core muscles can contribute to back pain. Simple stretches can counteract the negative effects of prolonged sitting:

• Seated spinal twist: Sit upright, place one hand on the opposite knee, and gently twist your torso.
• Hip flexor stretch: Stand up, take a step forward into a lunge position, and stretch the front of your hip.
• Cat-cow stretch: On your hands and knees, alternate between arching and rounding your back.

These stretches help alleviate tension and restore flexibility, reducing pain and discomfort.

Strengthen Your Core

A strong core helps support your spine and maintain proper posture, which is key if your back hurts from sitting. Incorporate exercises like planks, bridges, and seated abdominal contractions to build core strength and reduce strain on your lower back.

Seek Chiropractic Care and Massage Therapy

If you’re consistently experiencing discomfort, professional care can make a world of difference. Chiropractic adjustments can realign your spine and relieve tension, while massage therapy can target tight muscles and improve circulation. Both treatments help address the root cause of pain and provide long-term relief.

At Wills Chiropractic in Rochelle, IL, we specialize in helping patients manage back pain caused by prolonged sitting. If your back hurts from studying or working at a desk all day, don’t wait until the discomfort becomes a bigger issue. Contact us today to schedule an appointment for chiropractic care or massage therapy and take the first step toward lasting relief.