One common reason your back may hurt is from bad posture while seated. Sitting in a slouched or hunched over position can put a strain on the discs- the memory form cushions that protect the vertebrae from rubbing together.
Causes of Low Back Pain When Sitting Down
*Sciatica– Sciatica refers to the pain in the sciatic nerve, which runs down the base of the spine into the back of your legs. It can be caused by various conditions including a bone spur on the spine.
Sitting for long periods of time can make it worse, but you’ll usually have it on one side.
*Herniated disc- Pain in your lower back is one of the first things you’ll experience if you have a herniated disc. Pressure on your disc has caused it to push out of its normal shape.
This puts a strain on the spinal cord and nerves in the area, causing pain and even numbness.
*Muscle Strain- A muscle strain in the lower back is also called a lumbar strain. It occurs when you overstretch or twist your back too much. While most people recover from a strain within one month, it can also become an ongoing problem if it’s due to poor sitting posture and you don’t take steps to correct it.
*Degenerative disc disease–
When the discs between the bones in the lower spine are damaged, it’s called lumbar or degenerative disc disease.
Discs degenerate in older people, and injuries can cause the annulus fibrosis to tears. The annulus fibrosus is what holds the nucleus pulpous, the soft center of each disc, in place.
When this part of the disc tears, the disc can’t heal itself because it doesn’t have much blood supply. The soft material in the center may then leave its normal confines. It could protrude backward and compress a nerve root, resulting in pain that radiates down into the limbs.
Although some people who have degenerative disc disease don’t have symptoms at all, the pain can be quite severe in the lower back, buttocks, and thighs, and it may get worse when you bend or sit.
*Spinal stenosis- The bones in the spine each have a hole in the middle that form a tube through which the spinal cord runs. This connects the nerves throughout your body to your brain.
When that tube isn’t wide enough, the cord gets squeezed and can cause pain weakness, and numbness.
*Posture- Bad posture while either sitting or standing can contribute to low back pain. Slouching forward too much or leaning too far back can cause problems. Even if your back pain isn’t caused by poor posture, it can be made worse by it.
*Being out of shape- Your core muscles include the ones on your sides and in your back, hips, abdomen, and buttocks. If these are weak they may not be supporting your spine well enough, leading to pain. Stretching and aerobic exercise can go a long way toward helping strengthen your core.
What Can I do About My Lower Back Pain Since I Sit Often?
1. Better Posture
Sitting in one position too long isn’t healthy. Doing it with your back rounded forward, slumped to one side, or leaning too far back can put stress on parts of your spine for an extended period. TO help you sit straighter, position your body along an imaginary straight line extending the length of your back, out of your head and up to the ceiling. Keep your shoulders level and don’t let your pelvis rotate forward, If you sit up perfectly straight, you’ll feel the small of your back stretch and lengthen.
2. Avoid Sitting too long When Possible
“Sitting puts the most pressure on your lower back compared to standing and lying down. If you have to sit, take breaks often to stand up and stretch your back and legs. If you do a lot of desk work, think of getting a sit-stand desk.”
3.. Bend Backward 10 Minutes a Day
You can do this by laying on your stomach and curving upward (Cobra pose in yoga). “You don’t have to go very far in the beginning,” says Dr. Lee. You may only be able to lie on your stomach in the very beginning. Just stop before it hurts you. While standing, you can also put your hands behind you on your buttocks and bend backward a little to preserve your back bending motion.”
4.. Change Your Position
Take frequent breaks, move around.
5. Use a Support
Placing a pressure release cushion or special lumbar pillow at the base of your spine while sitting will help you remember to sit up straight and provide you with some stability.
6.Try a Ball Chair, Active Sitting,
It is motion in action. Engage your core, macro-movement in action,And we know that ‘motion is lotion’ for the back, hips, knees, etc. Motion prevents arthritis stiffness and muscle tightness,” etc.
6. Medical Treatment
physical therapy- which helps build up muscle strength to support your back.
nerve blockers and steroid injections for pain relief
acupuncture and dry needling which may relieve pain without surgery
medications such as muscle relaxers, antidepressants, and other analgesics.