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 [Skip to main content](https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down#main-content) [Harvard Health Publishing ](https://www.health.harvard.edu/) [Harvard Health Publishing](https://www.health.harvard.edu/) [HarvardHealthOnline+](https://www.health.harvard.edu/hho-plus?utm_source=site&utm_medium=web&utm_campaign=top_button) Search [Customer Service](https://www.health.harvard.edu/customer-service) [Content Licensing](https://www.health.harvard.edu/licensing) [About Us](https://www.health.harvard.edu/about-us) [Log In](https://www.health.harvard.edu/login) Open mobile menu [Free HealthBeat Signup](https://www.health.harvard.edu/healthbeat) Shop [Subscriptions](https://www.health.harvard.edu/subscribe) [Special Health Reports](https://www.health.harvard.edu/special-health-reports) [Online Courses](https://www.harvardhealthonlinelearning.com/catalog) [Pay Subscription Bill](https://www.health.harvard.edu/pay-bill) [Common Conditions](https://www.health.harvard.edu/category/common-conditions) [Staying Healthy](https://www.health.harvard.edu/category/staying-healthy) [Resources](https://www.health.harvard.edu/resources) [Blog](https://www.health.harvard.edu/blog) [COVID-19 Updates](https://www.health.harvard.edu/diseases-and-conditions/coronavirus-resource-center) Close menu [HarvardHealthOnline+](https://www.health.harvard.edu/hho-plus?utm_source=site&utm_medium=web&utm_campaign=mobile_button) ## Main Content - [Common Conditions](https://www.health.harvard.edu/category/common-conditions) - [Staying Healthy](https://www.health.harvard.edu/category/staying-healthy) - [Resources](https://www.health.harvard.edu/resources) - [Blog](https://www.health.harvard.edu/blog) ## Helpful Links - [Customer Service](https://www.health.harvard.edu/customer-service) - [About Us](https://www.health.harvard.edu/about-us) - [Content Licensing](https://www.health.harvard.edu/licensing) - [Free Healthbeat Signup](https://www.health.harvard.edu/healthbeat) - [Subscriptions](https://www.health.harvard.edu/subscribe) - [Special Health Reports](https://www.health.harvard.edu/special-health-reports) - [Online Courses](https://www.harvardhealthonlinelearning.com/) - [Pay Subscription Bill](https://www.health.harvard.edu/pay-bill) Close Recent Articles [ Understanding food noise - and how to turn down the volume](https://www.health.harvard.edu/diet-and-nutrition/understanding-food-noise-and-how-to-turn-down-the-volume) [ Remedies for motion sickness: What works?](https://www.health.harvard.edu/preventive-care/remedies-for-motion-sickness-what-works) [ 4 keys to a heart-healthy diet](https://www.health.harvard.edu/heart-health/4-keys-to-a-heart-healthy-diet) [ Understanding exercise heart rate zones](https://www.health.harvard.edu/exercise-and-fitness/understanding-exercise-heart-rate-zones) [ Resistant starch: Can you make the carbs you eat a little healthier?](https://www.health.harvard.edu/diet-and-nutrition/resistant-starch-can-you-make-the-carbs-you-eat-a-little-healthier) [ Harvard study: A couple of daily cups of coffee or tea linked to lower dementia risk](https://www.health.harvard.edu/diet-and-nutrition/harvard-study-a-couple-of-daily-cups-of-coffee-or-tea-linked-to-lower-dementia-risk) [ Does everyone benefit from cutting saturated fat in their diet?](https://www.health.harvard.edu/heart-health/does-everyone-benefit-from-cutting-saturated-fat-in-their-diet) [ How to treat shoulder impingement](https://www.health.harvard.edu/bones-and-joints/how-to-treat-shoulder-impingement) [ Beyond protein: 6 other nutrients that help prevent muscle loss](https://www.health.harvard.edu/diet-and-nutrition/beyond-protein-6-other-nutrients-that-help-prevent-muscle-loss) [ Advancements in knee replacement: More precise and personalized](https://www.health.harvard.edu/bones-and-joints/advancements-in-knee-replacement-more-precise-and-personalized) 1 / 10 [Pain](https://www.health.harvard.edu/topics/pain) # Don't take back pain sitting down ## Some conditions can be aggravated by sitting, so after the initial pain subsides, aim to move more, not less. July 18, 2023 - Reviewed by [Howard E. LeWine, MD](https://www.health.harvard.edu/authors/howard-lewine-md), Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing Share [Share this page to Facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down&display=popup) [Share this page to X](https://twitter.com/intent/tweet?original_referer=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down&text=Don't%20take%20back%20pain%20sitting%20down%20-%20Harvard%20Health&tw_p=tweetbutton&url=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down) [Share this page via Email](<mailto:?subject=Great health news for you from the experts at Harvard&body=Check out this link from Harvard Health: Don't take back pain sitting down - https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down>) Copy this page to clipboard Print This Page Click to Print  Sitting down is supposed to be a way to relax after a long day on your feet. But for many people, sitting for any length of time is painful. It aggravates [pain in the back](https://www.health.harvard.edu/topics/back-pain) instead of relieving it. ## What causes lower back pain when sitting? Although the specific reason for back pain often cannot be identified, muscle spasms are probably the most common cause. While there isn't proof from medical studies that sitting leads to more spasms, people often report tighter and more painful back muscles with prolonged sitting. A long car ride is a typical example. Sometimes people attribute the pain to the jarring and bouncing around that occurs on the road, but often it's just pressure from sitting that triggers the problem. You may be interested in...  ## Back Pain - Strategies to Manage and Relieve Pain Treatment of back pain has undergone a recent sea change. Experts now appreciate the central role of exercise to build muscles that support the back. This Special Health Report, Back Pain: Finding solutions for your aching back, helps you understand why back pain occurs, and which treatments are most likely to help. This report describes the different types of back problems and the tailored treatments that are more likely to help specific conditions. [LEARN MORE](https://servedbyadbutler.com/redirect.spark?MID=186626&plid=2650436&setID=812675&channelID=0&CID=862911&banID=524372210&PID=0&textadID=0&tc=1&rnd=7826497866&scheduleID=3696494&adSize=0x0&matches=%5B%22inurl%3Aback-pain%22%5D&mt=1775056142868686&spr=1&referrer=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down&request_uuid=436fbda6-70d8-4e51-8a1e-ae9b577c8580&hc=a1d1aa186b7eb601bcaa3f2f29828009aefbce93&location=) If you experience lower back pain when sitting, the problem could be one of several common conditions, says Dr. Steven J. Atlas, an associate professor of medicine at Harvard Medical School. ### Herniated discs Herniated discs refers to a problem with one of the discs that act as pads between the vertebrae in your back. In particular, a disc can become [herniated](https://www.health.harvard.edu/a_to_z/herniated-disk-a-to-z), meaning it develops a bulge that can pinch a nearby spinal nerve, causing pain. "There have been some studies that measured the amount of pressure on the discs," says Dr. Atlas. "Not surprisingly, the pressure is lowest when you're lying down." But there is more pressure on the discs when you're sitting than when you're standing. "In fact, if I come into the exam room and a patient is standing, rather than sitting, my suspicion that the person has a disc herniation goes up a lot," he says. ### Sciatica Disc problems can cause back pain alone, but when the pain moves into the legs, this may be the nerve pain known as [sciatica](https://www.health.harvard.edu/pain/sciatica-a-to-z). Sciatica sometimes occurs when a herniated disc pinches one of your sciatic nerves. These are the longest nerves in your body, running from the lower back into each leg. You might also be interested in...  ## Pain Relief Without Drugs or Surgery You’ll read about... ...”thought-provoking“ strategies to supplant and uproot pain! You’ll see how, with focused thoughts and actions, you can diminish your perception of pain. You’ll learn the keys to achieving mindfulness...the power of music...a technique to jam pain signals... and even hobbies that hobble pain. You’ll learn how to address and ease the ten common pain-inducing conditions adults confront most often. You’ll get specific guidance from head to toe and in-between. You’ll find solutions that are natural, and above all, effective and safe! Discover how you can finally have lasting independence from chronic pain. [Learn More](https://servedbyadbutler.com/redirect.spark?MID=186626&plid=2650436&setID=812675&channelID=0&CID=862911&banID=524410674&PID=0&textadID=0&tc=1&rnd=7826497866&scheduleID=3723706&adSize=0x0&matches=%5B%22pain%22%5D&mt=1775056142868866&spr=1&referrer=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down&request_uuid=436fbda6-70d8-4e51-8a1e-ae9b577c8580&hc=3048dda3773edbf74c7ebe80e93e32b602f600ae&location=) People with sciatica typically report a burning pain that involves the lower back, the leg, and sometimes the foot. ## When lower back pain is eased by sitting There is one common condition in older women that is eased by sitting. This is a type of arthritis of the lower back called [spinal stenosis](https://www.health.harvard.edu/topics/back-pain). "In cases where the arthritis is severe enough to pinch nerves going to the buttocks and legs, people often report that the pain is better when sitting than standing. This is because when you sit, you bend forward a little bit at the lower back, and this may spread out the arthritic bones enough to relieve the pain temporarily," says Dr. Atlas. Pain relief may also occur when you lean forward while using a shopping cart or a walker. | | |---| | When to see a doctor In most cases, you should be able to manage back pain by yourself. Modify your activity and slowly work toward regaining function, says Dr. Steven J. Atlas, an associate professor of medicine at Harvard Medical School. However, you should see a doctor if the pain isn't improving after you've modified your activity for a few weeks. (It can take up to four to six weeks to see improvement in sciatica from a herniated disc.) You should see a doctor right away if your pain is extremely severe, if it gets better but comes back, or if it occurs after an injury — such as falling down a flight of stairs, being in a car accident, or slipping on a patch of ice. That's different from back pain that begins during the course of regular movements, says Dr. Atlas. In other words, if your back starts to hurt when you lean over to tie your shoe, that's not an injury. | ## How to relieve the pain If you're experiencing back pain when sitting, your impulse may be to lie down and then try to slowly progress back to sitting, says Dr. Atlas. But this is the wrong approach. You should lie down to [relieve the pain](https://www.health.harvard.edu/pain/home-remedies-for-low-back-pain), but the goal should be not to return to sitting, but rather to regain your ability to stand and move. You might also be interested in...  ## The Joint Pain Relief Workout: Healing exercises for your shoulders, hips, knees, and ankles Is joint pain holding you back? Perhaps an achy ankle or sore knee is making it difficult to enjoy a run through your favorite park or even taking a short walk. Or maybe a throbbing hip or shoulder prevents you from whacking a golf ball or performing simple tasks like carrying a bag of groceries. The exercises in this report, The Joint Pain Relief Workout: Healing exercises for your shoulders, hips, knees, and ankles, can help relieve ankle, knee, hip, or shoulder pain, and help you become more active again, which can help you stay independent long into your later years. [LEARN MORE](https://servedbyadbutler.com/redirect.spark?MID=186626&plid=2650436&setID=812675&channelID=0&CID=862911&banID=522376601&PID=0&textadID=0&tc=1&rnd=7826497866&scheduleID=2486843&adSize=0x0&matches=%5B%22pain%22%5D&mt=1775056142869029&spr=1&referrer=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down&request_uuid=436fbda6-70d8-4e51-8a1e-ae9b577c8580&hc=ef4beb597e651641810574c4f2a2ebf4c412f58d&location=) "The goal isn't to get into the chair. The goal is to start moving. Walking is better than sitting," he says. Movement is often the best medicine when it comes to relieving pain. ## Treating back pain If you can't manage your back pain yourself and opt to see a doctor, it's likely she or he will order treatments that follow a course similar to what you can do at home. "There has been a shift away from medical intervention for back pain and an increased emphasis on treatments that don't focus on medication," says Dr. Atlas. "There is also an increased appreciation that even medicines such as acetaminophen have risks, particularly in older adults." A typical course of treatment starts with activity modification, progressing to [exercise](https://www.health.harvard.edu/staying-healthy/three-moves-for-better-spine-health). "For patients with severe symptoms, the first line of therapy might be manual treatment, such as massage, chiropractic, or physical therapy," says Dr. Atlas. ## Preventing problems Movement is the best way to ward off back pain. Regular physical activity can make the back stronger to reduce future episodes of pain. Exercises should focus on increasing strength and improving range of motion — as well as ensuring balance on both sides of the body, as some back pain can start when one side of the body is stronger than the other. In addition, whenever possible, avoid prolonged sitting. If you sit at a desk in the office all day, get up periodically — at least every 30 minutes — and walk around. Walk to get a drink of water or to pick up your mail. Take breaks throughout the course of the day to prevent future bouts of pain. ## Simple exercises for a healthy back Some simple exercises (done with the approval of your doctor) can help keep back pain at bay. These exercises build not only strength, but also flexibility. For more tips and exercises to help your back, check out the Harvard Special Health Report *Back Pain: Finding solutions for your aching back* ([/lbp](https://www.health.harvard.edu/lbp)).  Lie on your back with both knees bent. Pull one knee toward your chest and hold it for 5 to 10 seconds. Return to the starting position. Repeat with the other leg. Do this 5 to 10 times with each leg.  Lie on your back with both knees bent and your feet on the floor. Pull both knees toward your chest and hold for 5 to 10 seconds. Return to the starting position. Do this 5 to 10 times.  Lie on your back with both knees bent and your feet on the floor. Gently flatten your lower back to the floor and hold for 5 to 10 seconds, then relax. Do this 5 to 10 times.  Lie face down on the floor, your bed, or an exercise mat. Bend your torso upward and rest the weight on your forearms. Gently arch your lower back and hold for 10 seconds, then relax. Repeat 5 to 10 times.  Start on your hands and knees. Lift and straighten one leg, extending it gently backward without lifting it above your body level. Hold the position for 5 seconds. Do this 5 to 10 times with each leg.  Lie on your back with both knees bent and your feet on the floor. Gently raise your buttocks off the floor 4 to 6 inches, hold for 5 seconds, and return to the starting position. Do this 5 to 10 times. **Image: © LaylaBird/Getty Images** ## About the Reviewer  Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing Dr. Howard LeWine is a practicing internist at Brigham and Women’s Hospital in Boston, Chief Medical Editor at Harvard Health Publishing, and editor in chief of Harvard Men’s Health Watch. [See Full Bio](https://www.health.harvard.edu/authors/howard-lewine-md) [View all posts by Howard E. 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Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. 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 Sitting down is supposed to be a way to relax after a long day on your feet. But for many people, sitting for any length of time is painful. It aggravates [pain in the back](https://www.health.harvard.edu/topics/back-pain) instead of relieving it. ## What causes lower back pain when sitting? Although the specific reason for back pain often cannot be identified, muscle spasms are probably the most common cause. While there isn't proof from medical studies that sitting leads to more spasms, people often report tighter and more painful back muscles with prolonged sitting. A long car ride is a typical example. Sometimes people attribute the pain to the jarring and bouncing around that occurs on the road, but often it's just pressure from sitting that triggers the problem. You may be interested in...  Treatment of back pain has undergone a recent sea change. Experts now appreciate the central role of exercise to build muscles that support the back. This Special Health Report, Back Pain: Finding solutions for your aching back, helps you understand why back pain occurs, and which treatments are most likely to help. This report describes the different types of back problems and the tailored treatments that are more likely to help specific conditions. [LEARN MORE](https://servedbyadbutler.com/redirect.spark?MID=186626&plid=2650436&setID=812675&channelID=0&CID=862911&banID=524372210&PID=0&textadID=0&tc=1&rnd=7826497866&scheduleID=3696494&adSize=0x0&matches=%5B%22inurl%3Aback-pain%22%5D&mt=1775056142868686&spr=1&referrer=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down&request_uuid=436fbda6-70d8-4e51-8a1e-ae9b577c8580&hc=a1d1aa186b7eb601bcaa3f2f29828009aefbce93&location=) If you experience lower back pain when sitting, the problem could be one of several common conditions, says Dr. Steven J. Atlas, an associate professor of medicine at Harvard Medical School. ### Herniated discs Herniated discs refers to a problem with one of the discs that act as pads between the vertebrae in your back. In particular, a disc can become [herniated](https://www.health.harvard.edu/a_to_z/herniated-disk-a-to-z), meaning it develops a bulge that can pinch a nearby spinal nerve, causing pain. "There have been some studies that measured the amount of pressure on the discs," says Dr. Atlas. "Not surprisingly, the pressure is lowest when you're lying down." But there is more pressure on the discs when you're sitting than when you're standing. "In fact, if I come into the exam room and a patient is standing, rather than sitting, my suspicion that the person has a disc herniation goes up a lot," he says. ### Sciatica Disc problems can cause back pain alone, but when the pain moves into the legs, this may be the nerve pain known as [sciatica](https://www.health.harvard.edu/pain/sciatica-a-to-z). Sciatica sometimes occurs when a herniated disc pinches one of your sciatic nerves. These are the longest nerves in your body, running from the lower back into each leg. You might also be interested in...  You’ll read about... ...”thought-provoking“ strategies to supplant and uproot pain! You’ll see how, with focused thoughts and actions, you can diminish your perception of pain. You’ll learn the keys to achieving mindfulness...the power of music...a technique to jam pain signals... and even hobbies that hobble pain. You’ll learn how to address and ease the ten common pain-inducing conditions adults confront most often. You’ll get specific guidance from head to toe and in-between. You’ll find solutions that are natural, and above all, effective and safe! Discover how you can finally have lasting independence from chronic pain. [Learn More](https://servedbyadbutler.com/redirect.spark?MID=186626&plid=2650436&setID=812675&channelID=0&CID=862911&banID=524410674&PID=0&textadID=0&tc=1&rnd=7826497866&scheduleID=3723706&adSize=0x0&matches=%5B%22pain%22%5D&mt=1775056142868866&spr=1&referrer=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down&request_uuid=436fbda6-70d8-4e51-8a1e-ae9b577c8580&hc=3048dda3773edbf74c7ebe80e93e32b602f600ae&location=) People with sciatica typically report a burning pain that involves the lower back, the leg, and sometimes the foot. ## When lower back pain is eased by sitting There is one common condition in older women that is eased by sitting. This is a type of arthritis of the lower back called [spinal stenosis](https://www.health.harvard.edu/topics/back-pain). "In cases where the arthritis is severe enough to pinch nerves going to the buttocks and legs, people often report that the pain is better when sitting than standing. This is because when you sit, you bend forward a little bit at the lower back, and this may spread out the arthritic bones enough to relieve the pain temporarily," says Dr. Atlas. Pain relief may also occur when you lean forward while using a shopping cart or a walker. ### When to see a doctor In most cases, you should be able to manage back pain by yourself. Modify your activity and slowly work toward regaining function, says Dr. Steven J. Atlas, an associate professor of medicine at Harvard Medical School. However, you should see a doctor if the pain isn't improving after you've modified your activity for a few weeks. (It can take up to four to six weeks to see improvement in sciatica from a herniated disc.) You should see a doctor right away if your pain is extremely severe, if it gets better but comes back, or if it occurs after an injury — such as falling down a flight of stairs, being in a car accident, or slipping on a patch of ice. That's different from back pain that begins during the course of regular movements, says Dr. Atlas. In other words, if your back starts to hurt when you lean over to tie your shoe, that's not an injury. ## How to relieve the pain If you're experiencing back pain when sitting, your impulse may be to lie down and then try to slowly progress back to sitting, says Dr. Atlas. But this is the wrong approach. You should lie down to [relieve the pain](https://www.health.harvard.edu/pain/home-remedies-for-low-back-pain), but the goal should be not to return to sitting, but rather to regain your ability to stand and move. You might also be interested in...  Is joint pain holding you back? Perhaps an achy ankle or sore knee is making it difficult to enjoy a run through your favorite park or even taking a short walk. Or maybe a throbbing hip or shoulder prevents you from whacking a golf ball or performing simple tasks like carrying a bag of groceries. The exercises in this report, The Joint Pain Relief Workout: Healing exercises for your shoulders, hips, knees, and ankles, can help relieve ankle, knee, hip, or shoulder pain, and help you become more active again, which can help you stay independent long into your later years. [LEARN MORE](https://servedbyadbutler.com/redirect.spark?MID=186626&plid=2650436&setID=812675&channelID=0&CID=862911&banID=522376601&PID=0&textadID=0&tc=1&rnd=7826497866&scheduleID=2486843&adSize=0x0&matches=%5B%22pain%22%5D&mt=1775056142869029&spr=1&referrer=https%3A%2F%2Fwww.health.harvard.edu%2Fpain%2Fdont-take-back-pain-sitting-down&request_uuid=436fbda6-70d8-4e51-8a1e-ae9b577c8580&hc=ef4beb597e651641810574c4f2a2ebf4c412f58d&location=) "The goal isn't to get into the chair. The goal is to start moving. Walking is better than sitting," he says. Movement is often the best medicine when it comes to relieving pain. ## Treating back pain If you can't manage your back pain yourself and opt to see a doctor, it's likely she or he will order treatments that follow a course similar to what you can do at home. "There has been a shift away from medical intervention for back pain and an increased emphasis on treatments that don't focus on medication," says Dr. Atlas. "There is also an increased appreciation that even medicines such as acetaminophen have risks, particularly in older adults." A typical course of treatment starts with activity modification, progressing to [exercise](https://www.health.harvard.edu/staying-healthy/three-moves-for-better-spine-health). "For patients with severe symptoms, the first line of therapy might be manual treatment, such as massage, chiropractic, or physical therapy," says Dr. Atlas. ## Preventing problems Movement is the best way to ward off back pain. Regular physical activity can make the back stronger to reduce future episodes of pain. Exercises should focus on increasing strength and improving range of motion — as well as ensuring balance on both sides of the body, as some back pain can start when one side of the body is stronger than the other. In addition, whenever possible, avoid prolonged sitting. If you sit at a desk in the office all day, get up periodically — at least every 30 minutes — and walk around. Walk to get a drink of water or to pick up your mail. Take breaks throughout the course of the day to prevent future bouts of pain. ## Simple exercises for a healthy back Some simple exercises (done with the approval of your doctor) can help keep back pain at bay. These exercises build not only strength, but also flexibility. For more tips and exercises to help your back, check out the Harvard Special Health Report *Back Pain: Finding solutions for your aching back* ([/lbp](https://www.health.harvard.edu/lbp)).  Lie on your back with both knees bent. Pull one knee toward your chest and hold it for 5 to 10 seconds. Return to the starting position. Repeat with the other leg. Do this 5 to 10 times with each leg.  Lie on your back with both knees bent and your feet on the floor. Pull both knees toward your chest and hold for 5 to 10 seconds. Return to the starting position. Do this 5 to 10 times.  Lie on your back with both knees bent and your feet on the floor. Gently flatten your lower back to the floor and hold for 5 to 10 seconds, then relax. Do this 5 to 10 times.  Lie face down on the floor, your bed, or an exercise mat. Bend your torso upward and rest the weight on your forearms. Gently arch your lower back and hold for 10 seconds, then relax. Repeat 5 to 10 times.  Start on your hands and knees. Lift and straighten one leg, extending it gently backward without lifting it above your body level. Hold the position for 5 seconds. Do this 5 to 10 times with each leg.  Lie on your back with both knees bent and your feet on the floor. Gently raise your buttocks off the floor 4 to 6 inches, hold for 5 seconds, and return to the starting position. Do this 5 to 10 times. **Image: © LaylaBird/Getty Images**