By mid-afternoon, it starts: a dull ache across your lower back that gets worse the longer you sit. You stand up, stretch, and feel a little better, only for the discomfort to return when you sit back down. Lower back pain from sitting is common, especially for desk workers and people who spend a lot of time commuting.
At Gateway Surgery in Calgary, Alberta, we help patients understand what their symptoms may mean and what treatment options may be worth exploring. For many people, small changes to how often they move throughout the day can make a difference.
Why Can Sitting Make Lower Back Pain Worse?
Sitting for long periods can affect your back in a few ways:
- It can increase pressure on the discs in your lower spine, especially if you are slouched.
- It keeps your muscles in one position for a long time, which can leave them feeling stiff or tired.
- It limits movement, which may make discomfort more noticeable as the day goes on.
There is no single “perfect” posture for preventing back pain.
A 2025 review of office workers found mixed results when looking at total sitting time. However, most studies that looked at sitting habits found a link between low back pain and sitting for long periods without changing position or taking breaks [2].
In other words, moving regularly may be just as important as how you sit.
What Is Your Back Pain Pattern?
Your symptoms cannot diagnose the problem on their own, but noticing when your pain gets better or worse can give your care team helpful information.
Worse When Sitting, Better When Standing or Walking
This pattern can sometimes be associated with disc-related pain.
You may also notice:
- Pain travelling into the buttock or leg
- Tingling
- Numbness
- Burning or shooting pain
These symptoms can happen when a disc irritates or puts pressure on a nearby nerve.
Better When Sitting, Worse When Standing or Walking
This pattern is commonly seen with lumbar spinal stenosis, which happens when the space around the nerves in the lower spine becomes narrower.
Symptoms may include:
- Leg pain
- Heaviness or tiredness in the legs
- Tingling or numbness
- Symptoms that worsen with walking or standing
Many people with spinal stenosis feel better when they sit down or lean forward, such as over a shopping cart [1].
Stiff and Achy Without Leg Symptoms
If your back mainly feels stiff or achy and improves once you start moving, the discomfort may be more related to muscles, prolonged sitting, or limited movement.
Regular activity and strengthening may help.
Small Changes That May Help Desk Job Back Pain
You do not necessarily need to completely change your workstation.
Start with simple habits such as:
- Stand up and move regularly throughout the day
- Keep your feet comfortably supported
- Position your screen so you are not constantly looking down
- Use a small cushion or rolled towel if lower-back support feels comfortable
- Alternate between sitting and standing if you use a sit-stand desk
- Stay active outside of work
- Ask a physiotherapist whether strengthening or mobility exercises may be helpful
The goal is not to hold one “perfect” position all day. It is to change positions often and keep moving.
When Should You See a Spine Specialist?
It may be worth asking for a spine assessment if you have:
- Lower back pain lasting more than three months despite treatment
- Leg pain, numbness, or weakness that is not improving
- Increasing difficulty standing or walking
- Symptoms that are beginning to interfere with work, exercise, or everyday activities
Seek emergency medical care right away if you develop:
- New loss of bladder or bowel control
- Numbness around the groin or inner thighs
- Sudden or severe leg weakness
A consultation with a spine surgeon does not automatically mean you will need surgery.
Gateway Surgery offers both surgical and non-surgical consultations. If surgery is appropriate, private spine surgery options may include procedures such as microdiscectomy, laminectomy, or spinal fusion.
You can also meet Dr. Michael Spiess, one of Gateway Surgery’s spine surgeons.
Frequently Asked Questions
Why Does My Lower Back Hurt After Sitting for a Long Time?
Sitting in the same position for a long period can leave the muscles around your spine feeling stiff and may increase pressure on the structures in your lower back. Taking regular movement breaks can often help.
Can Sitting Make Sciatica Worse?
Yes. Sitting may aggravate an already irritated nerve, especially if a herniated disc is involved. If pain, tingling, or numbness continues down your leg, it is worth having your symptoms assessed.
Does Lumbar Spinal Stenosis Hurt More When Sitting?
Often, the opposite is true. People with lumbar spinal stenosis frequently feel better when sitting or leaning forward and notice more discomfort when standing or walking [1].
How Do I See a Spine Specialist in Canada?
Gateway Surgery offers private spine consultations without a referral. The team can collect your medical records and connect you with a spine surgeon for a virtual or in-person appointment.
Learn more about how the Gateway Surgery process works.
When Back Pain Is Not Going Away
Lower back pain from sitting is common, and small changes to your daily routine may help.
But if your pain continues, starts travelling into your leg, or makes it harder to stand and walk comfortably, an assessment can help you understand what may be causing it.
Contact Gateway Surgery to book a consultation and explore your treatment options.
References
- MyHealth.Alberta.ca. Lumbar Spinal Stenosis. Government of Alberta; updated July 31, 2024.
https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=aa118983 - Alaca N, Acar AÖ, Öztürk S. Low back pain and sitting time, posture and behavior in office workers: A scoping review. Journal of Back and Musculoskeletal Rehabilitation. 2025;38(5):919-943.
https://doi.org/10.1177/10538127251320320
