Lower back pain after sitting still can often be attributed to increased pressure on the lumbar discs and surrounding structures.
Here's a breakdown of potential reasons:
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Increased Disc Pressure: Sitting, especially with poor posture, places significantly more pressure on the discs in your lower back compared to standing or walking. This pressure can exacerbate existing issues.
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Muscle Stiffness: Prolonged sitting can lead to tightening and weakening of the muscles that support your spine, including the core and back muscles. This muscle imbalance can contribute to pain.
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Poor Posture: Slouching or hunching while sitting misaligns the spine and puts undue stress on the lower back. Over time, this poor posture can lead to chronic pain.
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Herniated Disc: If you have a herniated disc (also known as a slipped disc), sitting can worsen the pain. As mentioned in the reference, certain body positions change the amount of pressure an out-of-place disc puts on a nerve. Prolonged sitting can increase this pressure, leading to pain.
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Reduced Circulation: Remaining stationary for long periods decreases blood flow to the muscles and tissues in your lower back, potentially leading to stiffness and pain.
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Underlying Conditions: While less common, pain after sitting could also be related to underlying conditions such as arthritis or spinal stenosis.
What you can do:
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Improve Posture: Sit upright with your shoulders relaxed and your lower back supported. Use a lumbar support cushion if necessary.
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Take Breaks: Stand up and move around every 20-30 minutes. Stretch your back and legs.
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Strengthen Core and Back Muscles: Regularly perform exercises that strengthen your core and back muscles to improve spinal support.
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Ergonomic Assessment: Consider having your workstation evaluated for ergonomic improvements to ensure proper support and alignment.
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Consult a Healthcare Professional: If your pain is severe, persistent, or accompanied by other symptoms like numbness or weakness, consult a doctor or physical therapist. They can diagnose the cause of your pain and recommend appropriate treatment.
