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Lower back pain from sitting all day
Back pain is common in desk workers, and most of it settles with movement, not rest. Physio eases the pain, builds strength and gives you a practical plan for the hours you spend sitting.
Common signs
- Stiff and sore when you first stand up
- Aching across the lower back by the afternoon
- Pain on long drives or flights
- Pain that spreads into the buttock or leg
At your appointment
Linda checks how your back and hips move and your strength, asks about your work day and exercise, and explains what’s going on before starting treatment.
What helps
- Hands-on treatment to ease pain and stiffness
- Strength exercises you can do at home or at the gym
- Breaking up sitting time in a way that suits your job
- Advice on chairs, sit-stand desks and commuting
Get urgent medical help for numbness around the bottom or genitals, new bladder or bowel problems, or leg weakness that’s getting worse.
Questions people ask
Do I need a new chair?
Not always. Small changes to how your chair is set up, and moving more often, often help as much.
Should I stop going to the gym?
Usually not. Linda will help you adjust your training so you can keep going.
Written by Linda Lewis, Master of Musculoskeletal Physiotherapy, AHPRA registered. Last reviewed November 2026. General information only.