Log In

The Connection Between Sitting and Lower Back Pain– and How To Find Relief!

•

Do you ever feel discomfort in your lower back after long hours of sitting at a desk or on the couch? If so, I’m not surprised (and I do, too!). While you may know it’s important to stretch after physical activity, you may not realize it’s also necessary after prolonged inactivity.

So, if your back hurts after sitting, does that mean you need to stretch your back?

While this seems logical, you are likely to get more lasting relief by focusing on two muscle groups in your legs instead: your hamstrings and hip flexors.

When sitting, your knees and hips flex, which causes your hamstrings and hip flexors to shorten. When in this position for an extended period, these muscles tighten.

Why do tight hamstrings and hip flexors make your back hurt?

Your hamstrings attach to your sit bones, and your hip flexors attach to your lumbar spine and the back of your hips.

Hamstrings Anatomy
Hip Flexors Anatomy
When these muscles tighten, they pull on the attached bones causing poor posture and pain in your lower back.

What stretches will help?

While there are many ways to stretch the hamstrings and hip flexors, I will go over two standing chair stretches.

Hamstring Stretch:
  1. Standing in front of a chair, place your right heel on the seat. Flex your foot so that your toes point up towards the ceiling
  2. Keeping your back as straight as you can to begin, start to lean forward until you feel a stretch in the back of your thigh (your hamstrings)
  3. Lower your upper body further over your leg by allowing your spine to round as you walk your hands down your leg (or hold the back of the chair with one hand for more support)
  4. Hold here for 30-60 seconds. Try to keep your leg relaxed and make sure you don’t hold your breath (we often do this without realizing it, especially when stretching an area that feels quite tight!)
  5. Walk the hands back up your leg and return to standing. Gently step the right foot down and repeat on the left side.
Starting position
Option 1: Hold back of chair for support
Option 2: Hands rest on leg or seat of chair
Hip Flexor Stretch
  1. Stand about two feet in front of a chair facing away from it.
  2. Extend your right foot back and place the top of the foot on the seat. Gently push the top of your foot down into the chair.
  3. If you feel a stretch in your right hip, stay here for 30-60 seconds. If not, bring your foot back down and move on to step 4
  4. Stand 3 feet from the chair, and bring the top of your right foot back on the seat. Gently push the top of your foot down into the chair.
  5. If you feel a stretch in your right hip, stay here for 30-60 seconds. If not, keep your foot on the chair and move on to step 6
  6. Shift to the ball of your right foot and straighten that leg until you feel a stretch in your right hip. Stay here for 30-60 seconds.
  7. Gently step the right foot down and repeat on the left side.

Tip: you can hold the back of another chair while performing this stretch for extra stability

Option 1: Stand close to the chair
Option 2: Stand further away from the chair
Option 3: Bring the ball of your foot on the seat of the chair

As an end note, I’d like to point out other sources of lower back pain, such as those outlined by Healthline: sciatica, herniated disc, and muscle strain. To read more about these, click here.

So, if your back hurts after sitting, does that mean you need to stretch your back?

While this seems logical, you are likely to get more lasting relief by focusing on two muscle groups in your legs instead: your hamstrings and hip flexors.

When sitting, your knees and hips flex, which causes your hamstrings and hip flexors to shorten. When in this position for an extended period, these muscles tighten.

Why do tight hamstrings and hip flexors make your back hurt?

Your hamstrings attach to your sit bones, and your hip flexors attach to your lumbar spine and the back of your hips.

Hamstrings Anatomy
Hip Flexors Anatomy
When these muscles tighten, they pull on the attached bones causing poor posture and pain in your lower back.
What stretches will help?

While there are many ways to stretch the hamstrings and hip flexors, I will go over two standing chair stretches.

Hamstring Stretch:
  1. Standing in front of a chair, place your right heel on the seat. Flex your foot so that your toes point up towards the ceiling
  2. Keeping your back as straight as you can to begin, start to lean forward until you feel a stretch in the back of your thigh (your hamstrings)
  3. Lower your upper body further over your leg by allowing your spine to round as you walk your hands down your leg (or hold the back of the chair with one hand for more support)
  4. Hold here for 30-60 seconds. Try to keep your leg relaxed and make sure you don’t hold your breath (we often do this without realizing it, especially when stretching an area that feels quite tight!)
  5. Walk the hands back up your leg and return to standing. Gently step the right foot down and repeat on the left side.
Starting position
Option 1: Hold back of chair for support
Option 2: Hands rest on leg or seat of chair
Hip Flexor Stretch
  1. Stand about two feet in front of a chair facing away from it.
  2. Extend your right foot back and place the top of the foot on the seat. Gently push the top of your foot down into the chair.
  3. If you feel a stretch in your right hip, stay here for 30-60 seconds. If not, bring your foot back down and move on to step 4
  4. Stand 3 feet from the chair, and bring the top of your right foot back on the seat. Gently push the top of your foot down into the chair.
  5. If you feel a stretch in your right hip, stay here for 30-60 seconds. If not, keep your foot on the chair and move on to step 6
  6. Shift to the ball of your right foot and straighten that leg until you feel a stretch in your right hip. Stay here for 30-60 seconds.
  7. Gently step the right foot down and repeat on the left side.

Tip: you can hold the back of another chair while performing this stretch for extra stability

Option 1: Stand close to the chair
Option 2: Stand further away from the chair
Option 3: Bring the ball of your foot on the seat of the chair

As an end note, I’d like to point out other sources of lower back pain, such as those outlined by Healthline: sciatica, herniated disc, and muscle strain. To read more about these, click here.

Stiff Neck and Upper Back?

Claim your FREE copy of my guide to feel the relief you deserve.

Learn a sequence of movements and stretches that:

  • is quick (takes less than 5 minutes)
  • is easy-to-follow (clear instructions for each)
  • will leave you feeling absolutely amazing!

Don’t miss out—grab yours now!

Hi, I'm Amy! I’m here to help you calm your mind, release muscle tension, and feel comfortable and confident along the way.