What causes lower back pain from sitting for long periods? The relationship between the pelvis, hip joints, and posture.
Sitting for long periods of time makes my lower back hurt.
My lower back feels heavy and achy after doing desk work.
It's difficult to straighten my back when standing up.
My lower back hurts after driving or attending meetings.
Do you have any of these concerns?
My lower back hurts even though I'm just sitting.
"Is my posture bad?"
"Maybe the chair isn't right for me?"
I think many people feel that way.
Of course that is also a factor, but in reality
・Pelvic tilt
- Hip joint stiffness
- Curling of the back
- Core support
- Maintaining the same posture for an extended period
- Hardness in the buttocks and back of the thighs
Often, several factors are at play, such as those mentioned above.
This time, we will explain the common physical characteristics of people who experience lower back pain from sitting for long periods , and the points that should be reviewed during chiropractic treatment.
Cause ① The pelvis tends to tilt backward.
Many people who experience lower back pain from sitting for long periods of time tend to sit in a way that causes their pelvis to tilt backward .
When the pelvis tilts backward, the back tends to round, and the natural curve of the lower back is easily disrupted.
If this condition persists, it can put a strain on the muscles and joints around the waist.
especially,
- My back immediately hunches over when I sit down.
・Often sits shallowly
- Your bottom tends to slide forward
I find myself slouching without realizing it.
If this sounds like you, the position of your pelvis might be a contributing factor.
Cause ②: The hip joint is stiff.
When sitting, the hip joints remain bent for extended periods.
Therefore, people with stiff hip joints often find it difficult to stabilize their pelvis while sitting, which can put more strain on their lower back.
especially,
- My lower back hurts when I stand up after sitting for a long time.
- The front of the thighs and the front of the hip joint tend to get tight.
- It's difficult to sit cross-legged.
- It's difficult to put on socks.
If this sounds like you, you might want to re-examine the movement of your hip joints.
Just because you have back pain doesn't necessarily mean the problem is limited to your back.
Sometimes, the lower back compensates for the limited movement in the hip joint .
Cause ③: Maintaining the same posture for a long time
Even if your posture appears good, maintaining the same position for extended periods puts a strain on your lower back.
When doing desk work or driving, the muscles in your lower back, upper back, and buttocks are constantly supporting your body in the same position.
Then,
- Blood circulation worsens
- Muscles tend to stiffen easily
- Lower back becomes heavy and achy
- It becomes harder to stretch when standing up.
This can lead to situations like the following.
It's not enough to simply "correct your posture"; being able to move around frequently is also a crucial point.
Cause ④: The back is rounded, and the weight is supported only by the waist.
If you tend to hunch your back when sitting, your lower back will be constantly supporting the weight of your upper body.
Originally,
·pelvis
hip joint
·back
core
They need to work together to support the posture.
However, people who tend to hunch their backs are more likely to rely solely on their lower back, which can easily lead to lower back fatigue even when simply sitting.
especially,
- My lower back hurts when I sit for a long time.
- Tighten your back as well.
・Neck and shoulders tend to get stiff easily
- Shallow breathing when sitting
If this sounds like you, you should reconsider your overall posture.
Cause #5: The core body is prone to losing support.
Even when you're sitting still, your core muscles are actually supporting your posture.
If this support is easily lost, the pelvis becomes more prone to collapsing, and the burden tends to concentrate on the lower back.
especially,
- I tend to lean back as soon as I sit for a long time.
- It's difficult to maintain good posture.
- When you get tired, your lower back tends to hunch over.
- When sitting, it's easy to relax your abdominal muscles.
If this sounds like you, then core support may also be a contributing factor.
What's important here isn't "tightening your abdominal muscles," but rather creating a state where your pelvis, back, and breathing naturally support each other .
Cause 6: The buttocks and hamstrings are stiff.
Sitting for long periods of time puts constant pressure on your buttocks and the backs of your thighs.
If this area is already stiff, pelvic movement is more likely to worsen, putting more strain on the lower back.
especially,
- My buttocks are firm.
- My hamstrings feel tight.
- When bending forward, only the waist bends.
- My lower back and buttocks hurt together when I stand up.
If that sounds like you, then you should also re-examine your buttocks and the backs of your thighs.
Symptoms to watch out for when your lower back hurts after sitting for a long time
Even if you experience lower back pain after sitting, if you have any of the following symptoms, we recommend consulting a medical professional.
- The pain is severe even when at rest.
- I have numbness in my legs.
- Difficulty putting strength into the legs
The pain is getting worse and worse.
- Abnormalities in urination or defecation
- accompanied by fever
Pain after a fall or accident
In such cases, it's important to first assess the condition rather than forcing stretches or massages.
At Re・Set, we check not only the lower back but also the pelvis, hip joints, and posture.
At Hashimoto's chiropractic salon Re・Set, for those who experience lower back pain from sitting for long periods, we don't just massage the lower back,
・Pelvic tilt
• Hip joint movement
- How easily the back rounds
- Core support
- Hardness in the buttocks and back of the thighs
• Sitting habits
- Startup operation
• Ease of breathing
We will perform the treatment in a way that suits you, taking into consideration factors such as these.
"My lower back hurts when I sit for long periods of time."
"I feel terrible after a long day of desk work."
"It's difficult to straighten my back when I stand up."
"Even if I massage my lower back, the pain comes back."
If this sounds like you, why not take a look at not just your lower back, but also your pelvis, hip joints, and overall posture ?
If you are looking for a chiropractic clinic near Hashimoto Station, please contact Re・Set Chiropractic Salon.
