Lower Back Pain From Sitting: What Helps
A grumbling lower back from sitting is incredibly common — and usually improves with movement and strength, not bed rest.
Why it hurts
Long sitting stiffens hips, switches off glutes and loads the spine in one position for hours. The fix is rarely "rest more" — it’s move more and get stronger.
What helps
- Stand and walk every 30–60 minutes.
- Strengthen glutes and core (bridges, planks, dead bugs).
- Gentle mobility for hips and spine.
- Set your chair/screen so you’re not hunched.
Persistent, severe, or radiating pain (down a leg, numbness) needs a doctor, not a blog. See our medical disclaimer.
Quick answers
Should I rest a sore back?
Brief rest for a flare-up, then gentle movement. Prolonged rest usually makes desk-related back pain worse.
Does a strong core prevent back pain?
It helps a lot — core and glute strength support the spine through daily sitting and lifting.
Know your numbers first
Get your calories, macros and a training split free in 60 seconds — no signup to see it.
Build my free plan