Why does my back hurt after sitting all day?
Why long stretches of sitting make your back and neck ache, and five habits that make a difference.
Clinically reviewed by Dr. Sandra Gomez, PT, DPT
Last reviewed:
Key points
- There is no single perfect posture; changing position often matters most.
- Short movement breaks every 30 to 45 minutes help more than one long workout.
- Hip and trunk strength make long days easier on your back.
Is bad posture the problem?
Less than most people think. Bodies tolerate many postures well; what they dislike is staying in any one of them for hours. Stiffness builds when joints and muscles stay still too long.
What habits actually help?
Stand up or walk for a minute every 30 to 45 minutes. Set your screen at eye level. Keep your feet supported. Alternate sitting and standing if you can. And build strength in your hips and trunk two or three times a week.
Does a standing desk fix it?
It can help by giving you another position, but standing all day causes its own aches. The goal is variety, not swapping one fixed position for another.
When is it worth seeing a physical therapist?
If back or neck pain lasts more than a couple of weeks, keeps coming back, or starts traveling into an arm or leg, an evaluation can find what is driving it and give you a plan that fits your workday.
Related: Back pain & sciatica, Neck pain & headaches