Find out why sitting all day can cause back pain and what you can do about it, with advice from Summit Osteo & Performance Ringwood.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
If you spend long hours at a desk or in the car, chances are you’ve felt that familiar ache in your lower back by the end of the day.
You’re not alone — it’s one of the most common issues seen at Summit Osteo & Performance in Ringwood.
Understanding why sitting causes pain is the first step toward fixing it.
When you sit for extended periods, the natural curve of your lower spine begins to flatten.
This increases pressure on the discs, ligaments, and muscles that support your spine.
Over time, this can lead to:
Muscle fatigue and tightness
Decreased blood flow and joint mobility
Increased stiffness or pain when standing up
While posture plays a role, the real issue is often the lack of movement, not just poor sitting position.
Small daily habits add up over time. Some of the most common posture mistakes include:
Slumping or leaning forward over the keyboard
Sitting with legs crossed or tucked under
Using a chair with poor lumbar support
Rarely changing positions throughout the day
These can all increase load on your spine and hip muscles, especially if combined with weak glutes or tight hip flexors.
At Summit Osteo & Performance, our osteopaths take a full-body approach to addressing back pain from sitting.
Treatment often includes:
Gentle joint and soft-tissue techniques to reduce stiffness
Postural and ergonomic advice for your workspace
Targeted mobility and strength exercises to support your spine
This helps restore natural movement, reduce fatigue, and prevent pain from returning.
You don’t need to overhaul your day to feel better — small, consistent changes make the biggest difference.
Try:
Standing or walking for a few minutes every 30–45 minutes
Adjusting your screen height to eye level
Using a rolled towel or lumbar cushion for lower back support
Including short mobility breaks between meetings or tasks
If your pain lingers beyond a few days or starts spreading down your leg, it’s time for a professional assessment.
Persistent lower back pain, especially if it interferes with sleep or movement, shouldn’t be ignored.
Early assessment allows for targeted treatment and prevents small issues from becoming chronic.
Book an Appointment
or learn more on the Lower Back Pain Treatment in Ringwood page.
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⚠️ Disclaimer
This article is for general information only and does not replace individual medical advice.
If you’re experiencing pain or discomfort, please consult your healthcare professional or osteopath for assessment.
