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Patient Questions  /  Back pain when sitting

Back

Why Does My Lower Back Hurt When I Sit for a Long Time?

Staying in one position for a long time loads the same tissues in your back without a break, and stiff hips and tired back muscles add to it. Changing position often, and building strength and mobility, usually helps more than finding one “perfect” posture.

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Why sitting can make your back ache

Your spine likes movement. When you sit for a long time, the same joints, discs and muscles take the load without a break, and many people slowly slump as their muscles tire. Tight hips and hamstrings can pull on the low back, and a car seat or couch that doesn't support you makes it worse.

This doesn't mean sitting is damaging your back. Research hasn't found one “correct” posture that prevents back pain. The bigger problem is staying still too long.

What usually helps

  • Move every 30 to 45 minutes. Stand up, walk to get water, or change how you're sitting. Your best posture is your next one.
  • Set up your seat. Sit all the way back, feet flat, with a small cushion or rolled towel behind your low back if it feels better. Keep your screen at eye level.
  • Break up long drives. Stop every hour or two to walk for a few minutes.
  • Build strength and mobility. Stronger hips, legs and trunk muscles, and more flexible hips, make sitting more comfortable.

When to see a doctor

See a doctor promptly if you have:

  • Numbness in the groin or inner thighs, or new trouble controlling your bladder or bowels: get emergency care
  • Weakness in a leg or foot, or numbness that is spreading
  • Back pain with fever, unexplained weight loss or a history of cancer
  • Back pain after a fall or accident

How physical therapy at ARI can help

A physical therapist looks at how you sit, stand and move, checks your hip and back mobility and strength, and gives you a short set of exercises and position changes that fit your workday. Hands-on treatment can ease stiffness while you build strength.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Sciatica and back pain →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed September 2026