[{"data":1,"prerenderedAt":103},["ShallowReactive",2],{"blog-\u002Fblog\u002Ffirst-post":3},{"id":4,"title":5,"body":6,"date":88,"description":89,"extension":90,"image":91,"meta":92,"minRead":93,"navigation":94,"path":95,"published":94,"seo":96,"stem":97,"tags":98,"__hash__":102},"blog\u002Fblog\u002Ffirst-post.md","Why your lower back hurts when you sit all day (and what to do about it)",{"type":7,"value":8,"toc":81},"minimark",[9,13,18,21,24,28,35,41,47,51,57,63,69,72],[10,11,12],"p",{},"If you spend most of your day at a desk and your lower back has started complaining, you're not alone. Lower back pain is one of the most common complaints we see at Align — and in most cases, it's not mysterious.",[14,15,17],"h2",{"id":16},"whats-actually-happening","What's actually happening",[10,19,20],{},"When you sit, especially in a slouched or forward-leaning position, the muscles along your lower back have to work harder than they should to keep you upright. Over hours, they fatigue. The joints in your lumbar spine compress unevenly. The hip flexors shorten.",[10,22,23],{},"Do this for months or years and the body adapts — badly. Muscles that should be strong become weak. Muscles that should be flexible become tight. The result is pain that doesn't go away on its own, because the patterns causing it haven't changed.",[14,25,27],{"id":26},"the-common-mistakes","The common mistakes",[10,29,30,34],{},[31,32,33],"strong",{},"Buying a better chair."," A good chair helps, but it doesn't fix the underlying issue. You can sit perfectly and still hurt if you sit for eight hours straight.",[10,36,37,40],{},[31,38,39],{},"Stretching at your desk."," A quick stretch gives temporary relief but doesn't address the root cause — especially if you go straight back to the same position.",[10,42,43,46],{},[31,44,45],{},"Waiting for it to pass."," Lower back pain that's been around for more than a few weeks rarely resolves on its own. It tends to become chronic.",[14,48,50],{"id":49},"what-actually-helps","What actually helps",[10,52,53,56],{},[31,54,55],{},"Move more often."," Set a timer for every 45–60 minutes and get up. Walk, stand, do something. The break doesn't need to be long.",[10,58,59,62],{},[31,60,61],{},"Strengthen your posterior chain."," Glutes, hamstrings, and the deep stabilising muscles of your spine need to be strong enough to support you. A physio or chiropractor can give you a programme that's specific to your situation.",[10,64,65,68],{},[31,66,67],{},"Get assessed."," If you've had pain for more than four weeks, come in. A postural assessment takes 30 minutes and gives you a clear picture of what's happening and what to do about it.",[70,71],"hr",{},[10,73,74,75,80],{},"Lower back pain is rarely complicated — but it does need to be addressed. ",[76,77,79],"a",{"href":78},"\u002F#contact","Book an assessment"," and let's figure out what's going on.",{"title":82,"searchDepth":83,"depth":83,"links":84},"",2,[85,86,87],{"id":16,"depth":83,"text":17},{"id":26,"depth":83,"text":27},{"id":49,"depth":83,"text":50},"2026-04-10","Sitting isn't the problem. How you sit — and what you do when you're not sitting — is. Here's what's actually happening and how to fix it.","md",null,{},5,true,"\u002Fblog\u002Ffirst-post",{"title":5,"description":89},"blog\u002Ffirst-post",[99,100,101],"Back pain","Posture","Office health","y6TJ6tcchow1XD2o8z0_BPtcankZHjZcHWN6Nt5BhpQ",1777815828867]