For many years, people have heard that sitting causes low back pain. However, much of that information came from studies completed more than 30 years ago. Today, newer research shows the issue may not be that simple.
Not all low back pain is the same. In fact, there are many reasons why someone may develop back pain, stiffness, or spinal problems. Recent studies now suggest that sitting for long periods may not directly cause low back pain by itself. Instead, several lifestyle and health factors often work together over time.
Common Causes of Low Back Pain
Low back pain can develop from many different conditions and habits. Some of the most common causes include:
- Poor nutrition
- Lack of exercise
- Muscle or ligament strain
- Weak core muscles
- Bulged or ruptured discs
- Joint degeneration
- Arthritis
- Osteoporosis
- Poor posture
- Poor lifting habits and body mechanics
Additionally, repetitive movements and long periods without movement may increase stress on the muscles and joints of the spine.
Common Symptoms of Low Back Pain
Low back pain symptoms can range from mild discomfort to severe pain. Symptoms may include:
- Aching pain
- Burning pain
- Sharp or stabbing pain
- Shooting pain into the legs
- Muscle weakness
- Numbness or tingling
- Tightness and stiffness in the low back
- Pain that radiates below the knee
Furthermore, some people notice symptoms become worse after long workdays, poor sleep, or heavy physical activity.
Low Back Pain Is Extremely Common
Low back pain is one of the leading causes of disability worldwide. According to research published in 2018, more than 500 million people globally experienced low back pain.
When low back pain becomes chronic, it can affect nearly every part of daily life. For example, chronic pain may interfere with sleep, exercise, work performance, and mental health. As a result, many people experience both physical and emotional stress from ongoing pain.
What Older Studies Suggested About Sitting
Older studies found that sitting increased pressure inside the spinal discs, also known as intradiscal pressure (IDP). Because of this, researchers believed prolonged sitting could speed up disc degeneration and lead to low back pain.
Additionally, these earlier studies often reported that sitting placed more pressure on the spine than standing. Therefore, many people were told that sitting itself was harmful to spinal health.
What Current Research Says About Sitting and Back Pain
More recent research has challenged those older beliefs. Current studies suggest that prolonged sitting alone may not directly cause low back pain in healthy spinal discs.
Likewise, newer studies show there may be little difference in disc pressure between sitting and standing in people with spinal degeneration. In other words, standing all day may not necessarily protect the spine either.
Instead, researchers now believe prolonged static posture may be a bigger problem. For example, remaining in one position too long — whether sitting, standing, or lying down — can increase stiffness, muscle imbalance, and joint stress.
Because of this, regular movement throughout the day is extremely important for spinal health.
Exercise Can Help Prevent Low Back Pain
One of the best ways to support spinal health is through regular exercise and movement. Exercise improves circulation, strengthens muscles, and helps reduce stiffness.
Good low-impact exercises include:
- Walking
- Swimming
- Bicycling
- Stretching exercises
- Mobility training
In addition, staying active may help reduce inflammation and improve flexibility throughout the body.
Nutrition Plays an Important Role in Spine Health
Nutrition is another important part of preventing low back pain. The spine, joints, muscles, and connective tissues all depend on proper nutrients to stay healthy.
Important nutrients for spinal health include:
- Magnesium for muscle and joint function
- Essential fatty acids to help reduce inflammation
- Calcium and Vitamin D for strong bones
- Vitamin C for collagen and cartilage production
Without proper nutrition, the body may struggle to repair tissues and maintain healthy joints. Consequently, degeneration and inflammation may increase over time.
Strong Core Muscles Support the Spine
Strong core muscles help support the low back during sitting, standing, walking, and lifting. The core includes muscles of the:
- Abdomen
- Back
- Hips
- Sides
- Buttocks
When these muscles become weak, the spine may experience additional stress. Therefore, strengthening the core can help improve posture, stability, and movement.
At Alta Mountain Chiropractic, we provide stretching and strengthening exercises designed to improve muscle balance, reduce tightness, and support long-term spinal health.
Massage Therapy May Help Relieve Low Back Pain
Massage therapy may help reduce low back pain caused by tight or overworked muscles. In many cases, relaxing stiff muscles can decrease tension placed on joints and connective tissues.
Additionally, massage therapy may improve circulation, flexibility, and overall movement. As a result, many patients experience reduced stiffness and improved comfort.
When Should You See a Doctor for Low Back Pain?
You should seek medical evaluation if your low back pain:
- Does not improve with rest
- Continues to return frequently
- Becomes severe or worsening
- Radiates down one or both legs
- Causes weakness, numbness, or tingling
- Occurs with unexplained weight loss
Seek Immediate Medical Attention If You Experience:
- New bowel or bladder problems
- Fever along with back pain
- Back pain after a fall, injury, or accident
- Sudden severe weakness in the legs
Early treatment is important because small spinal problems can become more serious over time. Fortunately, proper movement, exercise, nutrition, and spinal care may help reduce pain and improve long-term spinal health.
If you are experiencing pain in the low back, don’t wait until it gets worse. Now, is the time to correct the problem. Give us a call at Alta Mountain Chiropractic (801) 523-2582 or click here to schedule online.
https://pubmed.ncbi.nlm.nih.gov/35330208/
https://pubmed.ncbi.nlm.nih.gov/11851181/
