If you’ve ever thought, “My back hurts — what should I do?” you’re not alone. Back pain is one of the most common reasons people see a doctor, and it can range from a mild ache to pain so severe it interferes with work, sleep, and daily activities.
For many people, the pain begins with one simple habit: sitting too much. Whether you work at a desk, spend long hours driving, or simply have a sedentary lifestyle, prolonged sitting can put significant strain on your spine.
Click here to watch a short video where Dr. Kim explains options for back pain.
Why Does My Back Hurt So Much?
Your spine is made up of vertebrae (bones), discs (shock absorbers), facet joints (which help guide movement), and muscles and ligaments (which provide stability). When you sit for long periods, all of these structures are affected:
- Muscles stop supporting your spine – Sitting causes your core and back muscles to relax, leaving the lower spine to carry the full weight of your upper body.
- Discs are compressed – Prolonged sitting pushes down on the soft, cushion-like discs between your vertebrae, which can lead to disc bulges or herniations over time.
- Facet joints become stiff – These small joints in the back of the spine are designed to move. When they stay in one position too long, inflammation and pain can set in.
- Circulation decreases – Less blood flow means tissues in your back don’t get the nutrients they need for repair and health.
Common Causes of Back Pain from Sitting
If you’re wondering why your back hurts, here are some common contributors:
- Poor posture – Slouching or leaning forward increases strain on the spine.
- Weak core muscles – Without muscle support, your spine works harder to hold you upright.
- Improper workstation setup – Non-ergonomic chairs or desk heights force your body into awkward positions.
- Sedentary lifestyle – Without movement, muscles lose flexibility and strength.
- Underlying spinal conditions – Sitting can aggravate issues like herniated discs, spinal stenosis, degenerative disc disease, and spondylolisthesis.
How to Relieve Back Pain from Sitting
While not all back pain can be solved without medical intervention, many cases improve with lifestyle changes:
- Move frequently – Stand, walk, or stretch for 1–2 minutes every 30–60 minutes.
- Improve your posture – Keep your feet flat, shoulders relaxed, and ears in line with your shoulders.
- Strengthen your core – Exercises like planks, bridges, and gentle Pilates movements can help.
- Stretch daily – Focus on the hamstrings, hip flexors, and lower back to reduce tension.
- Use an ergonomic setup – Adjust your chair, desk, and monitor height to reduce strain.
- Stay active outside of work – Activities like swimming, walking, or yoga can counteract hours of sitting.
When to See a Spine Specialist
If your back pain is:
- Persistent for more than a few weeks
- Worsening despite rest and self-care
- Radiating into your hips, buttocks, or legs
- Associated with numbness, tingling, or weakness
…it’s time to see a spine specialist.
These symptoms can indicate more serious conditions such as a herniated disc, sciatica, or spinal stenosis, which may require targeted treatment.
How We Can Help
We specialize in diagnosing and treating back pain — from referring you to non-surgical treatments like physical therapy and injections to performing advanced minimally invasive spine surgery.
We offer:
- Free MRI reviews to help you understand the source of your pain.
- A full range of treatment options, from conservative care to surgical solutions.
- Expertise in techniques that minimize recovery time and maximize results.
So, take the first step and click here to receive your FREE MRI review!