Why does my back hurt after sitting all day?

Concerns & risks

You were trying to get through a long desk day, but by evening your lower back aches.

Pain can grow if habits don't change.

Causes & evidence

Long sitting and posture strain can cause back pain. If symptoms are severe, sudden or getting worse, contact a doctor or emergency services.

What to do

1. Stand and stretch every 30 to 60 minutes.
2. Adjust your chair so feet rest flat.
3. Keep the screen at eye level.
4. Walk daily.

Common mistakes: Common mistakes: sitting for hours without moving. Stand and stretch regularly. Adjust your chair so feet are flat and your back is supported. Stay active with regular walks. Seek care for back pain with numbness, weakness, loss of bladder control, or after injury. Set a timer to get up every 30 to 60 minutes, even just to refill your water. Keep your screen at eye level so you don't slump. Strengthening core and back muscles over time helps too.

Speed Man tip: See a doctor for numbness, weakness or pain after an injury.

Wrap-up: Move often. Adjust workspace. Walk daily.