Why does my back hurt after sitting?

We all do it, slouching, I mean.

For most people, you probably think it’s pretty harmless and a pointless thing to be mindful of.

Especially after Covid, an increasing number of people are now working from home, and spending the day gripping a mouse and slouched in a desk chair.

And don’t worry, I’m not here to scare you into thinking that you slouching is going to be life threatening.

But, long term bad posture is very well known to be a huge contributor to back pain and postural defects as we age.

There are some very simple steps you can take to improve your posture, helping existing problems and help prevent future injuries.


So what can I do? Why Should I even care about my posture?

Correcting bad positioning can also be beneficial, and not just for preventing potential future injury.

For one, it makes exercising much more comfortable for almost all of your other joints – and moving more efficiently simply means you can exercise with ease and see quicker results from your training.

The best trick when sitting in a desk chair to stay upright is with a ball.

Any kind of ball will do the trick – a tennis ball, lacrosse ball, even a small dog toy!

Simply place the ball in between your shoulder blades.

This will encourage you to stay upright by keeping back pinned into the ball without letting it drop.

And that’s it, although that doesn’t mean you can stop exercising or stretching completely.

Here’s what you can do while exercising

Many Pilates exercises also may require you to sit upright with straight legs and a straight spine.

If either the back of your legs (hamstrings) or your low back are tight, you may have a hard time getting into this position. 

For an upright position when sitting on the floor, try placing a block under the bum to help sit forward and create that nice long spine. 

This will also help to engage that core so as it gets stronger we won’t rely on using the block. 

We can also bend the knees in tho make it more comfortable if the block does not work.

Remember, it is always better to modify an exercise than to push through the exercise with bad form.

There is no competing here. It’s about connecting with your body and doing what feels right.