How to Help Back Pain After Prolonged Sitting at Computer Chair


Do you work at a job that has you sitting behind a desk? Maybe you are a gamer, playing for hours on end or enjoy watching sports on a Sunday afternoon. Whatever your reasons for staying seated, it can take a toll on the body, especially if you have other existing injuries.

Are you doomed to suffer from back pain every time you relax on a couch or sit in a chair? Fortunately, no, because there are solutions to what ails you. The best solution is to wear a back brace. It provides you with support over long periods of sitting.

There are other ways to relieve the discomfort. This is how to help back pain after prolonged sitting.

Causes of Back Pain After Prolonged Sitting

To find solutions, you must understand the problem, and with back pain from extended sitting, there are reasons. These typically are:

Pinched Nerve

When you sit for long bouts at a time, you put pressure on your back, and it starts to contract and compress. Some nerves run down your spine, and as they get pinched, it results in pain.

Often, it is referred to pain that you experience in your neck, down your back, in your buttocks and down your legs, even reaching to your feet. If it progresses, you can develop chronic pain or sciatica, as well as numbness and weakness in your legs.

Poor posture

Poor posture and back pain from sitting are often experienced when you stand up, which indicates that you are realigning from an unnatural position. Poor posture can lead to joint problems, kyphosis and even improper circulation.

Muscular Atrophy

Another result of sitting for long periods is muscle degeneration. Inactivity in your back leads to muscles not being able to do their job, and without consistent exercise, they don’t receive nutrients and maintain their function, leading to acute pain.

Other Causes

Back pain can range from a dull ache to a sharp stabbing pain, and it can be debilitating. Sitting causes back pain and can worsen the pain over time. Common reasons for back pain are:

  • Sitting at work
  • Driving in the car for long trips
  • Watching TV or movies at night
  • A long gaming session

Use a Standing Desk

This may be awkward initially, but if your job ties you to a desk, you must change it to relieve the pain. A standing desk is just how it sounds; you lose the chair and do all your work while standing at an elevated platform that houses your computer and other office equipment.

You can also get an adjustable desk to transition back and forth from sitting to standing to keep your back engaged for part of the day and rest your feet for the other half.


Exercise is a cure, but for back pain from sitting, it is a vital tool to implement.

You don’t have to go pump weights, although strengthening your core and surrounding muscles will help your back. Consider starting with a stretching routine before and after you plan to take a seat.

You can skip the chair or couch and sit on the floor with your heels touching and knees to the side to take the load off your spine. Yoga is another great exercise for back pain as it combines stretching with callisthenics to gain more flexibility and stamina in various positions. You will find that your back pain decreases because of this.

Take Breaks

Our bodies are designed for activity, and only the modern era has us sitting for extended periods. We should take breaks from our seated activities to give our back the relief it needs. Many companies recognize the negative effects of sitting at a desk all day and encourage their employees to take periodic breaks to stand and move around.

The same should hold in your leisure time. A good rule of thumb is to move around for 5-10 minutes after each hour of sitting and try not to sit more than a few hours in one session unless it is at work. You can find different activities that take you off your seat, which is healthy and healing for your back and body.

Use an Ergonomic Chair

If you must sit long, getting the best chair for your back to lessen back pain pays. Ergonomic chairs are designed to place your spine in a neutral position as this stops your ligaments from overstretching and your spine and back being placed in an unnatural position. You will feel the difference immediately, as it will lessen fatigue and pain.

These are effective methods to help back pain after prolonged sitting. Implement them all into your life and see how they work for you. Remember, you only have one back for this life, so take care of it, and it will take care of you, too.

Dean is a self-professed tech geek with a fondness for computers, video games, and any novelty tech-savvy gadgets.