Lower Back Pain From Sitting

Lower Back Pain From Sitting: Causes & Cures

Many office workers get aches and pains from remaining in the same position for too long at their desk job. If you're experiencing lower back pain from sitting too much at your desk, there are several things you can do to identify the cause of your discomfort, and to quickly address it so you don't suffer from daily lower back pain.

Why Your Back Pain May Be The Result of Sitting Too Much

Some people dismiss their back pain as the result of a bad office chair or poor genetics (i.e. "My father had a bad back so I do too."). The truth is that for many people, neither is the case, but improper posture and poor office ergonomics may be to blame for your lower back pain.

According to CleavelandClinic.org, acute lower back pain is usually the result of poor alignment of your spine's natural curvature, and sitting with poor posture or limited back support is often the culprit.

The key to recovery isn't necessarily to run out and purchase a standing desk or a desktop converter like the Varidesk you've seen advertised on television (though that may help some people). Instead, employ proper posture and make a point to maintain the normal curve of your spine while at work.

The truth is that most people who work in an office don't do so in a healthy way. They don't take enough breaks during the day to stand up and move, they don't maintain proper posture at their desk, and they don't maintain proper posture on the commute to and from work. For some people that can be 10 hours a day of strain on their lower back. You don't have to lay bricks for a living to suffer a back injury.

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How to Cure Lower Back Pain from Sitting Too Much

While this is no substitution for speaking with a medical professional about your specific injury, there are many data-backed tips to aid in recovery from a lower back injury from office work.

1. If you must sit, do so with an eye toward proper ergonomics. We have a helpful desk, chair, and computer height calculator, along with the latest science-backed recommendations for dialing in your workstation that will help you identify what you need to change to avoid further injuring yourself.
2. If you must sit, ensure that you have sufficient lumbar support, and that you maintain the correct posture. Ask your boss about purchasing you a new ergonomic office chair, or order one yourself and ask if your company will cover a portion of the cost. If you can't buy a new chair, consider purchasing a lumbar support pillow, which can improve the ergonomics of your existing chair. You might want to invest in one for your car also if you have a long commute.
3. If you work at a standing or height adjustable desk, it's important to keep moving, even while standing, so that you change positions regularly and relieve strain. It's also a good idea to invest in a cushioned standing desk mat which can relieve stress on your body. You should also try to take breaks to sit for a while, the same way you should stand and walk regularly when sitting most of the time. 
4. Consider where you sleep. Your mattress may be making a bad situation worse. Everyone is different, but many people recommend a firm or semi-firm mattress for folks with back pain, as this can provide added support (that foam mattress that you've been seeing advertised on Facebook might not be right for you). If you can't afford a new mattress, consider supporting the mattress by placing it on plywood, or by putting it directly on the floor for a few days. If that helps, that's a good indication that a firmer mattress may be a worthwhile investment for your health.
5. Avoid activities that put undue stress on your lower back for 10-20 days while you focus on recovery. A lumbar pillow probably won't resolve your issue if you spend all weekend raking leaves or installing a new laminate floor in the basement, but if you are careful about how you bend and move, avoid lifting heavy objects, and make an effort to sleep on your side with your knees bent and a pillow between your knees,  you give yourself a fighting chance to recover from a lower back injury from sitting too often. 

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