Why do some people feel back pain after sitting for long periods, and how can it be prevented?

Sitting for prolonged periods can cause lower back pain due to compression of the intervertebral discs and accumulated muscle tension, especially if posture is not adequate. This situation is very common in people who work long hours at a desk or use digital devices without interruption.

When you sit for long periods, especially with poor posture, the lower back and abdominal muscles progressively tense up and weaken. In addition, the intervertebral discs lose hydration and their ability to absorb impact, which increases pressure on the spine.

Main causes of lower back pain from sitting

• Inadequate posture: Hunching over or leaning forward reduces the spine's natural curvature.
• Lack of movement: Staying in the same position for hours stiffens muscles and joints.
• Unsuitable chair: Without lumbar support or personalized adjustment, pressure is distributed poorly.
• Obesity or lack of muscle strength: Increases strain on the spine.

How to prevent back pain from sitting too long

1. Use an ergonomic chair: With adjustable lower back support.
2. Keep your feet flat on the floor: Avoid crossing your legs or sitting in a partially standing position.
3. Take active breaks: Get up and walk every 30 to 60 minutes.
4. Strengthening exercises: Strengthen your core and back to improve posture.
5. Adjust your workspace: Screen at eye level and keyboard at a comfortable distance.

Incorporating these habits not only reduces the risk of lower back pain, but also improves productivity and overall well-being during long sedentary workdays.