Your lower back likely hurts after sitting because prolonged sitting can negatively impact your posture and spinal health.
The Impact of Prolonged Sitting on Your Lower Back
The human body isn't designed for extended periods of sitting. When you sit for too long, several factors contribute to lower back pain:
- Poor Posture: The longer you sit, the worse your posture becomes.
- Loss of Lumbar Curve: A healthy lower back (lumbar spine) has a natural inward curve (lordosis) that helps maintain stability and upright posture.
- Slouching: When you slouch, this natural curve reverses.
- Ligament Strain: Slouching over time over stretches and fatigues the ligaments in your lower back.
How Posture Affects Lower Back Pain
| Feature | Healthy Posture (Sitting) | Poor Posture (Slouching) |
|---|---|---|
| Lumbar Curve | Present, supporting upright posture | Reversed, leading to instability |
| Ligaments | Properly aligned and not overstressed | Overstretched and fatigued |
| Spinal Health | Maintained and supported | Compromised, leading to pain and potential injury |
| Muscle Balance | Muscles are balanced, supporting the spine | Muscles become imbalanced, leading to strain |
Solutions to Mitigate Lower Back Pain from Sitting
To reduce lower back pain caused by sitting, consider the following:
- Take Breaks: Stand up and walk around every 20-30 minutes.
- Ergonomic Setup: Ensure your chair and workstation are ergonomically designed to support proper posture.
- Maintain Proper Posture: Actively focus on sitting upright with your shoulders back and your lumbar spine supported.
- Strengthening Exercises: Strengthen your core and back muscles to improve stability and support.
- Stretching: Regularly stretch your lower back, hamstrings, and hip flexors to improve flexibility and reduce tension.
