Why Your Lower Back Aches After Sitting All Day (and How Physiotherapy Can Help)
You leave your chair after a prolonged period of time sitting in the afternoon, and your lower back tells you about it. You experience some stiffness and soreness, and you need to take a couple of steps to become completely upright. Does it happen to you? In this case, you are definitely not alone since lower back pain is one of the most frequent causes for which people go to physiotherapists, and office work is one of them.
The positive thing is that most of the everyday back pains can be effectively treated by means of some easy measures. Here is what usually happens and how you can deal with it.
What Sitting Does to Your Lower Back
A human body is designed to be in constant motion. If you sit for a very long time, your body’s pelvic and spinal muscles are engaged in static activity, rather than dynamic one. This leads to the following effects developing in your body over time:
- Hip flexors of your pelvis become shortened and tightened.
- Your glute muscles, which stabilize your pelvis, turn themselves off.
- Spinal muscles get tired from static posture.
- Lumbar intervertebral discs and joints have to withstand continuous static pressure rather than pressure that occurs when changing positions.
It does not mean that sitting is a “bad thing.” The point here is to stay in the same position for too long. Your back just asks you for diversity.
Common Signs Worth Paying Attention To
Pain or stiffness from time to time after having a hard day is quite normal. However, the symptoms mentioned below should be checked by a doctor when you experience any of them:
- A pain lasting more than two weeks
- Morning stiffness which gets worse after waking up
- Pain radiating down into the buttocks and thigh
- Numbness, tingling sensation, or weakness in one of the legs
- Night pain disturbing your sleep
Leg numbness or weakness, urinary or bowel incontinence, or pain after an accident should definitely be examined by a doctor immediately without waiting for things to get better.
How a Physiotherapist Approaches Back Pain
The initial visit usually involves conversation and examination. The physiotherapist will ask questions regarding your daily routine, workplace set up, activity levels, and what factors help alleviate the pain and those that exacerbate it. Then, they will perform an examination of your posture, ranges of motion, strength, and pelvic-spine coordination.
Back pain very seldom involves only the back region. Restrictions in hip mobility, restrictions in upper thoracic mobility, or lack of core and gluteal muscle strength will overload the lumbar spine. As treatment strategies are designed according to the results of the initial evaluation, the therapy for two patients who have the same problems may differ.
Depending on your specific situation, treatment may involve:
- manual therapy to relieve tension and restore normal joint function;
- specific exercises aimed at strengthening and improving the range of motion of the core, hip, and spine;
- movement retraining, where you will learn to use proper bending, lifting, and sitting postures;
- education regarding your pain, which will decrease fear and keep you active.
Small Habits You Can Start Today
There’s no need to schedule an appointment before you can start making changes that benefit your back. These changes are easy to do and will gradually take effect.
Avoid prolonged sitting by taking breaks every 30 to 45 minutes. Take a walk, stand, or stretch even for just a few minutes.
Change your ergonomics. Make sure that your feet are flat on the ground, your knees are roughly at hip height, and the screen is at eye level. Also, place a cushion or a rolled towel behind your lower back.
Perform a hip flexor stretch. Kneel on one knee while pulling in your pelvic bone and then lean forward to feel a light stretch at the front of your hip. Do this for 30 seconds per leg.
Exercise by going on a walk every day. This helps keep the muscles and joints of your back mobile and easy on the body.
Build your glute muscles. Doing simple bridges, lying on your back and bending your knees while raising your hips, activates the muscles that stabilize your pelvis.
Take things slow. It’s okay if you feel a slight stretch or muscle engagement, but sharp pain is a warning to slow down and seek guidance.
Why Early Care Matters
Most patients who suffer from back pain endure the discomfort for months, in hopes that their condition resolves itself. It may resolve itself, however, chronic stiffness frequently results in changes in the way one moves, prolonging the condition. Getting treated sooner allows one to understand better what causes their symptoms and how to get back to a healthy lifestyle.
The outcomes differ for every individual, based on the underlying causes, overall condition, and adherence to treatment regimen. A physiotherapist will be able to determine reasonable expectations after evaluating your condition personally.
Take the Next Step
In case you have had issues with your lower back, or just wish to be safe from any such concerns, you may want to get assessed by a registered physiotherapist. It won’t take much time – only a short talk and physical examination to show you the way ahead.