Why Your Back Hurts After Sitting (and What Science Says to Do About It)

Sitting for long periods has become a normal part of modern life. Unfortunately, prolonged sitting can strain your spine, hips, and muscles, leading to discomfort or even chronic back pain. But what does science say, and how can osteopathy help?

Why Sitting Can Cause Back Pain: What the Research Shows

1. The Link Between Sitting and Low Back Pain

Research shows a temporal relationship between longer sitting periods and increased low back pain (LBP) intensity. A systematic review of studies using objective measures of sitting time found that most participants reported increased back discomfort after extended sitting (Shariat et al., 2020).

However, evidence linking long-term sitting with chronic back pain is less clear, suggesting that sitting alone is not the sole cause (Shariat et al., 2020).

2. Dynamic Sitting Isn’t a Complete Solution

“Dynamic sitting” — using chairs or setups that encourage movement — has been proposed to reduce back pain. Yet, a systematic review found no strong evidence that dynamic seating alone effectively manages low back pain (Karahan et al., 2012). Movement and exercise remain essential.

---

How Osteopathy Helps

Osteopathic manipulative treatment (OMT) is supported by clinical evidence for reducing pain and improving function in non-specific low back pain:

• Pain Reduction: Meta-analyses show significant pain relief after OMT interventions (Licciardone et al., 2012).

  
  

• Improved Function: Patients receiving OMT report better functional outcomes compared to control or sham treatments (Bronfort et al., 2012; Franke et al., 2021).

At Elevated Osteopathy in Newport, our osteopaths assess posture, release tight muscles, and prescribe individualised exercises to address the root cause of your back pain.

---

Science-Backed Tips to Reduce Back Pain from Sitting

1. Move Regularly: Stand, stretch, or walk every 30–60 minutes to reduce static load on your spine.

2. Postural Variation: Mix your sitting posture and use lumbar support, but don’t rely on a single “perfect” posture.

3. Strengthen Core and Glutes: Exercises like planks, bridges, and hip extensions help support spinal alignment.

   

4. Stretch Tight Muscles: Focus on hip flexors, hamstrings, and lower back to reduce tension.

5. Combine With Osteopathic Treatment: Evidence suggests OMT plus exercise and movement strategies provide the best outcomes.

---

When to See an Osteopath

Consult an osteopath if:

• Pain persists despite self-management.

• Daily activities are limited (e.g., bending, lifting, prolonged sitting).

• Pain is recurring despite exercise or ergonomic changes.

Call to Action:

Book a session with our Newport osteopaths at Elevated Osteopathy today and start your journey toward a stronger, pain-free back.

---

References (APA 7th Edition)

• Bronfort, G., Haas, M., Evans, R., Leininger, B., & Triano, J. (2012). Effectiveness of manual therapies: The UK evidence report. Chiropractic & Osteopathy, 20(1), 9. https://pubmed.ncbi.nlm.nih.gov/23508598/

• Franke, H., Franke, J., & Fryer, G. (2021). Osteopathic manipulative treatment for chronic nonspecific low back pain: A systematic review and meta-analysis. PLoS ONE, 16(2), e0246755. https://pubmed.ncbi.nlm.nih.gov/33197571/

• Karahan, S., Bayraktar, B., & Korkmaz, N. (2012). Effects of dynamic sitting on low back pain: A systematic review. Journal of Back and Musculoskeletal Rehabilitation, 25(4), 225–231. https://pubmed.ncbi.nlm.nih.gov/22506694/

• Shariat, A., Cleland, J. A., Danaee, M., & Moosavi, S. (2020). Sitting time and low back pain: A systematic review. BMC Musculoskeletal Disorders, 21(1), 689. https://pubmed.ncbi.nlm.nih.gov/32081511/

• Licciardone, J. C., Gatchel, R. J., & Kearney, R. (2012). Osteopathic manipulative treatment for low back pain: A meta-analysis. BMC Musculoskeletal Disorders, 13(1), 10. https://pubmed.ncbi.nlm.nih.gov/25175885/