Sitting loads lumbar discs and switches off core support - mechanical ache that builds through the day and eases with movement. Move every 30-60 minutes and strengthen your core; leg pain, numbness, or bladder changes need a doctor.
What to do
Common questions
Why does my back hurt when I sit all day?
Sitting all day hurts because of what it does to your spine and muscles. A slumped sitting posture loads the lower back discs more than standing does, hip flexors shorten, glutes and core muscles switch off from disuse, and the whole support system weakens quietly. NIAMS notes most back pain is mechanical - muscles, ligaments, discs - and prolonged static posture is a classic driver. The pain pattern fits: a dull ache low in the back that builds through the workday, stiff when you stand, easing once you move around. The fixes are proven but unglamorous: stand or walk for a few minutes every 30 to 60 minutes - frequency beats duration; set the chair so feet rest flat with a small cushion at the lower back; screen at eye level so you are not craning; and build a basic core and walking habit outside work, since overall fitness protects backs more than any chair. MedlinePlus back pain guidance agrees: stay active, avoid prolonged rest, and most mechanical back pain improves within weeks. The red flags that skip the ergonomic advice: pain shooting down the leg below the knee, numbness in the saddle area, leg weakness, fever with back pain, pain after an accident, or any bladder or bowel change - those need a doctor promptly. Everything else responds to movement. Pymander is a free AI doctor, 24/7 by text. Describe your setup and symptoms, and it can help you build the fix.