My Back Hurts When I Sit for a Long Time
If bending or straightening your back is fine but it only hurts when sitting, it’s more likely a muscle imbalance problem than a disc issue. Your back muscles are working alone and getting overloaded.
Why Does It Only Hurt When Sitting?
Because Only Your Back Is Working
Maintaining a sitting posture requires multiple muscles working together. But when other muscles aren’t doing their job—shoulders, abs, psoas, hip joints—only the back muscles get overloaded.
Areas to Check
Shoulders & Upper Back
When shoulders round forward, the upper back curves and stress concentrates on the lower back.
Psoas (Front of Hip)
Prolonged sitting shortens the psoas, which pulls on the lower back causing pain.
Abdominals
Weak abs can’t support the spine from the front, causing back muscle overuse.
Pelvis & Hip Joints
Pelvic rotation or hip mobility issues make sitting itself a burden on the back.
Good Posture Alone Isn’t Enough
Even if you try to maintain good posture, if muscle balance is disrupted, your back ends up doing all the work. You need to restore muscle balance before fixing posture.
Stand Up Every Hour
Even the best posture becomes a problem if held too long. The most important thing is to stand up and move for 2-3 minutes every hour.
Circulation Therapy Restores Muscle Balance
- Circulation HD: Release overloaded back fascia, treat shortened psoas
- Circulation PT: Restore shoulder, ab, and hip balance, improve sitting posture