Most lower back pain from sitting isn't sciatica at all, it's mechanical stiffness from staying in one position too long, and it usually responds well to movement and a few desk adjustments.
How to Tell the Difference
Mechanical low back pain typically stays in the back and doesn't travel down the leg, feels worse after long sitting and better after moving around, and doesn't come with numbness or tingling. If pain shoots down your leg past the knee, that's more likely sciatica or piriformis syndrome see our dedicated guides for those.
Why Sitting Causes This
Sitting for hours flattens your natural lower back curve and puts sustained load on the same set of muscles and discs. Without regular movement, those tissues stiffen and become sensitive not damaged, just cranky. This is one of the most common complaints physiotherapists see from office and remote workers, and it's rarely a sign of anything structurally wrong.
4 Fixes That Actually Help
Move every 30 minutes: even standing up for 20 seconds resets the load on your spine and helps to increase blood flow.
Set your seat height: So your hips are slightly higher than your knees.
Try a lumbar support: A small cushion or rolled towel behind your lower back prevents you from slumping into flexed positions.
Two daily mobility moves: Do 10 reps of cat-cow stretches and 10 reps of standing back extensions to reverse sustained sitting flexion.
Simple Desk Setup Checklist
Screen top at eye level
Feet flat on the floor or a footrest
Elbows close to your body at roughly 90°
Chair pushed in enough that your back touches the backrest
When It's Worth Seeing a Physiotherapist
If the pain lingers beyond 2 weeks despite these changes, or you notice any leg symptoms, it's worth a proper assessment rather than guessing that's also the point where it's worth ruling out sciatica or piriformis syndrome directly.
Quick Answers
Q: Is back pain from sitting serious?
A: Usually not, it's typically mechanical stiffness, not tissue damage, and responds well to movement.Q: How often should I get up from my desk?
A: Aim for a movement break at least every 30 minutes.Q: What's the difference between mechanical back pain and sciatica?
A: Mechanical back pain stays local to the back,sciatica travels down the leg, often with numbness or tingling.
