Back pain from sitting too long is a common issue that can significantly impact daily life—it's a literal pain! Having a sore back from sitting too long can be frustrating but you can often make adjustments to improve your environment and alleviate pain. Sometimes, the back pain relates to underlying issues, and you should seek advice from an orthopaedic back specialist. Understanding causes and treatments and when you should seek care will help you evaluate your situation and the care you need.
Lower back pain from sitting too long can stem from various factors, all exacerbated by prolonged periods of sitting. Upper back pain from sitting too long can also occur due to several reasons related to prolonged sitting and poor posture. While similar in a way, the factors also differ.
Here are some common causes:
Incorrect sitting posture puts undue stress on the ligaments, muscles, and discs of the lower back, which, over time, can lead to discomfort and pain. Incorrect sitting posture is a significant contributor to back pain.
Sitting disrupts the body's natural alignment, leading to strain on the back and neck.
Sitting for extended periods can weaken the muscles supporting the spine, particularly the core muscles. This imbalance can result in strain and instability in the lower back.
Prolonged sitting restricts blood flow to the tissue and muscles of the lower back, depriving them of oxygen and essential nutrients; this can cause muscle fatigue and contribute to discomfort.
Extended periods of sitting can lead to the degeneration of spinal discs. Sitting down places the spine in a flexed position, which increases pressure on the spinal discs. Over time, this compression can lead to disc degeneration and nerve irritation, resulting in lower back pain.
Conditions like sciatica, herniated discs, muscle strain, and spinal stenosis can also contribute to sitting-related back pain.
Sitting with rounded shoulders and a forward head posture can lead to discomfort and pain because it strains the muscles and ligaments in the upper back.
Leaning forward excessively while sitting, such as when working on a computer or reading, can cause the upper back muscles to overstretch and become fatigued, resulting in pain.
Prolonged sitting can weaken the upper back muscles responsible for maintaining proper posture, contributing to upper back pain.
Imbalances between the chest and upper back muscles, often caused by poor posture and sitting habits, can lead to muscle strain and discomfort in the upper back region.
Psychological stress and tension can manifest physically in tightness and stiffness in the upper back muscles, exacerbating pain and discomfort.
Prolonged sitting can restrict the natural movement and mobility of the spine, leading to stiffness and discomfort in the upper back muscles.
Addressing these factors through proper posture, ergonomic adjustments, regular breaks, stretching and strengthening exercises, and stress management techniques can help alleviate and prevent upper and lower back pain associated with prolonged sitting.
There are a lot of potential culprits when it comes to the cause of back pain, so what can you do to determine if your back pain is from sitting too long?
You don't have to stay in pain. Contact one of our ONJ divisions to schedule an appointment.
The good news is that various treatment options can help alleviate discomfort and address underlying issues for upper or lower back pain caused by sitting too long. Here are some common treatments:
Making ergonomic modifications to your workspace, such as using an ergonomic chair, adjusting desk height, and positioning computer monitors at eye level, can help reduce strain on the back and promote proper posture while sitting. See more below on evaluating and creating an ergonomic workspace.
Practicing good posture habits, such as sitting with your back straight, shoulders relaxed, and your feet flat on the floor, can help alleviate stress on the spine and prevent further discomfort.
Doing regular stretching and strengthening exercises can help improve mobility, flexibility, and muscle strength in your back and core muscles. Focus your exercises on those that target the upper and lower back, such as cat-cow stretches, trunk rotations, and bridges.
To relax tense muscles and improve blood flow apply warm compresses or heat packs. You can can help reduce inflammation and numb pain by applying cold therapy with ice packs.
Massage can be a great option to help improve circulation, relax tight muscles, and alleviate tension in the back. Swedish massage, deep tissue massage, and myofascial release may be beneficial for addressing back pain caused by sitting too long.
Making lifestyle changes such as taking regular breaks from sitting, maintaining a healthy weight, staying physically active, and staying hydrated can help prevent and manage back pain in the long term.
Physical therapy focuses on improving flexibility, stretching and strengthening the spine's support muscles, and correcting posture. Therapists may use targeted exercises, manual techniques, and heat therapy or ultrasound to help reduce pain and improve mobility.
OTC pain relievers such as acetaminophen or ibuprofen can help reduce inflammation and alleviate mild to moderate back pain.
In situations where conservative treatments fail to provide relief or there is an underlying spinal condition, consultation with an orthopedic specialist may be necessary. Depending on the severity and nature of the condition, they can offer additional treatment options, including injections, minimally invasive procedures, or surgery.
Ergonomic adjustments to a workspace can help alleviate lower back pain from sitting too long. Here's a detailed list of modifications and how to set them up effectively:
By implementing these ergonomic adjustments and ensuring proper setup, you can create a workspace that supports proper posture, reduces strain on the lower back, and promotes overall comfort and productivity during extended periods of sitting.
You don't have to stay in pain. Contact one of our ONJ divisions to schedule an appointment.
Prevention can be essential if you're struggling with a sore back from sitting too long. Focus on maintaining good posture, staying active, and taking regular breaks can help prevent your back pain. If you're not seeing relief, seek professional help. Please consult a back and spine specialist from one of our ONJ divisions for personalized care and treatment recommendations.
Don't let back pain from sitting hinder your quality of life. Take proactive steps, address the root causes, and explore effective treatment options tailored to your needs. For expert guidance and comprehensive care, trust the expertise of orthopedic professionals.
Whether you are looking for an orthopaedic institute in central New Jersey, in northern New Jersey, the shore, or southern NJ, with 30 locations across New Jersey, there is an ONJ near you.
