Lower Back Pain From Sitting: How To Get It Under Control

If you spend most of your day sitting and your lower back feels stiff, tight, or achy by the evening, you’re not alone.

This is one of the most common issues I see in practice here in downtown Duncan.

The good news?

Your back probably isn’t “out.”
It’s under-conditioned and over-positioned.

That’s fixable.

Let’s get to what actually works.

Why Sitting Causes Lower Back Pain

Sitting itself isn’t the enemy.

Staying in one position for hours is.

When you sit too long:

• Your hips stay flexed

• Your glutes switch off

• Your lower back stiffens

• Your core becomes passive

Your body adapts to that posture.

Then when you stand, bend, lift, or twist — it complains.

This isn’t usually structural damage.

It’s a load tolerance issue.

What Most People Get Wrong

Many people assume:

• “My back is out.”

• “I just need it adjusted.”

• “I need to stretch more.”

Stretching might give temporary relief.

But if you don’t build strength and movement variability, the stiffness keeps coming back.

Function matters more than structure.

If you move well, you perform well.
If you perform well, you usually feel better.

5 Things You Can Do Today

No equipment. No fluff.

1. The 2-Minute Extension Reset

After long sitting:

• Stand tall

• Place hands on hips

• Gently lean backward

• Hold 2–3 seconds

• Repeat 10 times

If your back feels lighter afterward, you’re dealing with prolonged flexion stress.

Interrupt it often.

2. Glute Activation Before Standing

Before getting up:

• Drop to the yoga matt and do 10 glute bridges

• Hold each rep 3 seconds

• Squeeze your glutes, don’t arch your back

If standing feels smoother after this, your hips weren’t doing their job.

3. Hip Flexor Reset

• Kneel on one knee

• Slightly tuck your pelvis

• Shift forward gently

• Hold 30 seconds each side

Sitting shortens the front of your hips.
Tight hips increase spinal stress when you stand.

4. The 45-Minute Rule

Every 30–45 minutes:

• Stand up

• Walk 30 steps

• Perform 5 back extensions

Movement breaks matter more than perfect posture.

5. Walk Daily

10–15 minutes of brisk walking after work.

Walking restores spinal rhythm and rotation naturally.

Simple. Effective.

When It’s Time to Book an Assessment

Most cases improve with consistent movement changes.

Book an appointment if you notice:

• Pain radiating below the knee

• Numbness or weakness

• Pain worsening at night

• No improvement after 2–3 weeks of effort

• Repeated flare-ups despite exercise

At that point, you need more than generic advice.

You need a proper assessment.

What You Can Expect Here

This isn’t a quick crack and send-you-home visit.

You’ll get:

• A movement assessment (squat, hinge, rotation)

• A review of your work and lifestyle patterns

• Identification of contributing factors

• A daily strategy built around your real life

The goal isn’t temporary relief.

It’s building capacity so your body can handle your day without flaring up.

If you’re local to downtown Duncan and want an approach focused on performance and function — not just symptom management — that’s what we do.

FAQ

Is lower back pain from sitting serious?

Usually no. It’s commonly a deconditioning issue. Persistent or radiating symptoms should be evaluated.

Do I need imaging?

Most back pain does not require imaging unless there are neurological symptoms or trauma.

Will adjustments alone fix it?

Manual care can reduce pain temporarily. Long-term improvement requires strength and movement strategy.

How long does it take to improve?

Mild cases often improve within 2–3 weeks with consistent daily effort.

Are standing desks better?

They can help, but standing all day creates different stress. Movement breaks are more important.

What if I’ve had this for years?

Chronic pain often reflects reduced capacity. With proper progression and daily work, improvement is still possible.

The Bottom Line

Lower back pain from sitting is common.

But it’s rarely about something being “out.”

It’s about how long you stay in one position — and how prepared your body is to handle load.

Start with the resets above.

If you improve, keep building strength.

If you don’t, get assessed properly.

You don’t need fear-based explanations.

You need better movement and a clear plan.