Self-Help

Check out our 3 part series on “Lower Back Pain from Sitting”

Back pain when sitting can stem from a variety of structures in and around the lower back. No matter the cause though, the common pain producing characteristic with them all is muscle spasm. This spasm, or cramp like state of the muscles of the spine, is triggered to protect the back. It tightens, and immobilises the spine to limit, and even prevent any movement that may lead to increased strain on the lower back – thereby protecting itself from further damage. It’s also the source of the majority of your pain, which is also protective of the spine, because pain is a great inhibitor of movement. Decreased movement, decreases stress on the spine, which prevents any further strain or damage.


This sounds like a nice little system, however, there’s one big problem with how it works – it’s waaaaaay too sensitive.
As it turns out, this reflexive protective mechanism incorporated into the structure of the spine is over-reactive, and hypersensitive. Most of the time it’ll turn on at the slightest hint of increased load or strain in the lower back, even prior to any actual damage occurring. In that sense, it’s often pre-emptive. It strikes suddenly, and intensely prior to any severe damage – the ultimate protective mechanism!

Like an airbag going off just prior to a collision at extremely low speed, it’s usually unnecessary. Unfortunately, it turns on quickly, and turns off very, very, very, very, zzzz, slowly.


The trigger for it can also stem from the strain of regular and prolonged sitting. Like the straw that broke the camels back, one day you go to get up from the chair, only to be greeted with debilitating back pain.


That’s where these exercises come in handy. Based on the severity, and time it takes for pain and discomfort to show itself, they will accelerate your recovery. Unlike a light switch that you can turn off and on at will, the painfully tight protective mechanism turns off like a dimmer dial. With each gentle repetition of these exercises, the dimmer dial on your pain will click down a notch until it eventually fades away. Work through the 3 video program as your symptoms settle.

Back Pain When Sitting that comes on immediately?

We recommend performing this exercise routine once every hour.
You’ll get an accelerated response by going for short walks (as little as 5-10 minutes) regularly through the day as well.
Inactivity heightens the painful muscular spasm. Movement soothes it.

Back Pain when Sitting for 30+ mins?

We recommend performing this exercise routine once every 1 – 2 hours.
You’ll get an accelerated response by going for short walks (as little as 10 – 20 minutes) up to 3 times per day as well.
Inactivity heightens the painful muscular spasm. Movement soothes it.

Back Pain after Sitting for an hour or more?

We recommend performing this exercise routine twice a day.
You’ll get an accelerated response by going walking (30 – 60 minutes) each day as well.
It’s a good idea to do these exercises before and after walking to get the maximum effect.
Inactivity heightens the painful muscular spasm. Movement soothes it.