Pain from Prolonged Sitting – Causes and Treatment
Pain from prolonged sitting is a common cause of lower back, neck and shoulder complaints in people with desk jobs. It is usually not a sign of a serious disease, and in most people it eases with movement, exercise and physiotherapy.
Why sitting hurts
The body is made to move. When we sit for long periods, the buttock and abdominal muscles “switch off”, the hip and chest muscles shorten, and the spine is loaded in the same position all the time. The discs and joints get less movement and less blood supply.
That is why people with sedentary jobs most often feel pain in the lower back, neck, shoulders and between the shoulder blades. Sometimes it is also felt in the buttocks and thighs, or as tingling in the legs. Symptoms often appear towards the end of the working day and ease after moving around.
In most people symptoms reduce once regular breaks, suitable exercise and a better workstation are introduced. If the pain persists, a detailed assessment is a good idea to find the exact cause.
What contributes
- many hours of sitting without a break
- an uncomfortable chair, desk or monitor
- weak abdominal and buttock muscles
- shortened hip and chest muscles
- head bent forward when using a phone or laptop
- lack of regular physical activity
How it shows up
- pain or heaviness in the lower back after sitting
- tightness in the neck and shoulders
- stiffness when getting up from the chair
- pain between the shoulder blades
- discomfort in the buttocks and back of the thighs
- headache or fatigue towards the end of the workday
How we can help
After a thorough assessment we find which muscles are overloaded and which are weak. We use manual therapy and therapeutic massage to ease tension, therapeutic exercise to strengthen and mobilise, and where needed electrotherapy, laser or TECAR therapy to reduce pain. We also give practical advice on breaks, ergonomics and short exercises you can do at your desk.
When to see a doctor
See a doctor if the pain is constant and not eased by rest, or if night pain, numbness or leg weakness appear. Seek urgent help for sudden loss of bladder or bowel control, numbness in the groin area, or sudden swelling and pain in one calf, especially after long sitting or travel.
This page is for information only and does not replace an assessment by a specialist.