How to Fix Back Pain From Sitting Too Long

If your job keeps you in a chair for hours, you’re not alone—back pain from sitting all day is one of the most common complaints we hear from clients. The problem isn’t just comfort. Prolonged sitting weakens core muscles, shortens hip flexors, and puts strain on the spine. The good news? You can fix it with the right approach.

Start with posture awareness. Mayo Clinic recommends keeping your feet flat on the floor, shoulders relaxed, and screen at eye level to minimize strain. Small adjustments throughout the day can make a big difference.

Next, add mobility breaks. Stand up every 30–60 minutes to walk, stretch, or do simple moves like hip openers and spinal twists. Even two minutes of movement helps reset your posture and reduce stiffness.

Finally, strengthen your core and glutes. At Fitness At Your Door, our certified trainers design routines that target weak areas caused by sitting. Think planks, bridges, and functional strength exercises that not only relieve pain but also prevent it from coming back.

The bottom line: sitting may be part of modern life, but back pain doesn’t have to be. With smarter posture, consistent breaks, and the right strength training, you can move—and feel—better every day.