Back Pain Gets Worse the Longer I Sit: Find Relief

My Back Pain Gets Worse the Longer I Sit at My Desk All Day: What Can I Do?

If your back pain ramps up the longer you sit, you’re not alone. In El Paso, many people work long hours at a desk, in a truck, in a call center, or in an office. The spine is built for movement, not for staying in one fixed position for hours. Even “perfect posture” can start to hurt if you never change positions. (Texas Health Resources, 2024; El Paso Manual Physical Therapy, n.d.)

The good news: you can usually lower desk-related back pain with a few simple daily habits—micro-breaks, basic ergonomics, targeted stretching, and core strength. If symptoms persist, a personalized plan from a physical therapist, chiropractor, or spine specialist can help you address the underlying cause. (Sydney West Physio, 2024; Huntsville Hospital Health System, 2024)

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Why Sitting Makes Back Pain Worse

Your spine and discs get more pressure

Sitting often increases the load on the lower back—especially if you slouch, tuck your pelvis under, or crane your head toward the screen. Over time, that stress can irritate joints, discs, and surrounding tissues. (Texas Health Resources, 2024)

Your hip flexors tighten and your glutes “turn off”

When you sit for long periods, your hip flexors can shorten and stiffen. At the same time, your glutes may become less active. That combination can pull your pelvis into positions that increase strain on the lower back. Dr. Alexander Jimenez often points out that prolonged sitting can cause tight hips and changes in posture that load the discs and ligaments.

Muscles fatigue when they have to “hold you up” all day

Even with decent posture, your back and core muscles get tired if they have to maintain one position nonstop. When muscles fatigue, you may slump or lean, and the pain cycle starts. (Colorado Pain Care, n.d.; El Paso Manual Physical Therapy, n.d.)

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The #1 Rule: Change Positions Every 30 Minutes

A simple spine-saving habit is to interrupt sitting often. Multiple sources recommend getting up regularly—every 30 minutes or so—for at least 1–2 minutes to stand, stretch, or walk. (Huntsville Hospital Health System, 2024; Texas Health Resources, 2024; Jimenez, n.d.)

Try this “30–2” routine (easy and realistic)

• Every 30 minutes: stand up

• For 1–2 minutes: walk, stretch, or do a quick reset

• Then sit again (or stand if you can)

If you want a simple cue, set a repeating timer on your phone or computer. (Jimenez, n.d.)

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Quick Fixes You Can Do Today (No Special Equipment)

A. “Fidget” on purpose

El Paso Manual Physical Therapy gives a great tip: move often—even small movements help. Shift your weight, lean slightly back, then neutral, then slightly forward—without collapsing into a deep slump. (El Paso Manual Physical Therapy, n.d.)

Examples of “healthy fidgeting”:

• Sit back for 60 seconds with support, then sit tall for 60 seconds

• Switch which hip is slightly forward

• Gently rotate your torso left/right

• Alternate feet position (one foot slightly forward, then switch)

B. Use gentle core tension (not bracing like a powerlifter)

A physical therapist at El Paso Manual Physical Therapy describes lightly engaging your abs while sitting—think 25% effort, like a mild “zip up” through the lower belly. This can reduce pressure and improve control. (El Paso Manual Physical Therapy, n.d.)

C. Add heat or cold when you flare up

Some local chiropractic guidance includes trying heat or cold packs for muscle relief. In general, heat can relax tight muscles, while cold may calm sharp irritation after overdoing it. (Southwest Chiropractic, n.d.)

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Desk Ergonomics That Actually Matter

You don’t need a perfect setup—but a few adjustments can make a big difference.

Your “spine-friendly” checklist

• Screen at eye level (reduces neck strain and slouching) (Huntsville Hospital Health System, 2024)

• Chair supports your low back (lumbar support) (Huntsville Hospital Health System, 2024)

• Feet flat on the floor or a footrest (Huntsville Hospital Health System, 2024; Jimenez, n.d.)

• Hips and knees near 90 degrees (Sydney West Physio, 2024)

• Elbows close to your sides, forearms supported (Colorado Pain Care, n.d.)

If you don’t have lumbar support

Try one of these:

• A small cushion

• A rolled towel is placed at the lower back

• A lumbar roll (Huntsville Hospital Health System, 2024)

Dr. Jimenez also emphasizes using ergonomic supports and posture-based strategies to reduce the “damage of sitting all day,” including stretching key muscle groups (hip flexors, chest, and neck).

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The Best Stretches for Desk-Related Back Pain

A strong plan targets the areas that stiffen from sitting: the chest, upper back, hip flexors, and the spine itself.

3 desk-friendly stretches (2–3 minutes total)

From physiotherapy office guidance:

• Doorway pec stretch (opens the chest)

• Thoracic extensions (opens the mid-back)

• Thoracic rotations (reduces stiffness) (Sydney West Physio, 2024)

Add these two “spine hygiene” moves

GoodRx highlights classic, simple movements that many people tolerate well:

• Cat-cow (spinal mobility)

• Bird-dog (core + back support) (GoodRx, n.d.)

Hip-focused support (huge for low back)

Dr. Jimenez explains that sitting can tighten the hip flexors, contributing to posture problems and disc strain. Adding hip flexor stretching and glute activation is often a key piece.

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Core Strength: The Long-Term “Back Insurance”

A strong core doesn’t mean endless crunches. It means better control of the spine and pelvis, so your back doesn’t have to “do all the work.”

Recommended core work includes:

• Planks

• Bird-dog

• Basic yoga-style core/posture work (Huntsville Hospital Health System, 2024; GoodRx, n.d.)

If you’re new, start small:

• 2–3 days per week

• 5–10 minutes

• Build gradually

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Sitting vs. Standing Desks: What’s Best?

A standing desk can help, but the real goal is variety, not standing all day.

Helpful options:

• A sit-stand desk (alternate during the day) (Huntsville Hospital Health System, 2024)

• A standing desk converter (simpler, cheaper) (Spine AZ, 2019)

• “Chair alternatives,” like a kneeling chair or exercise ball, can encourage more active sitting (Colorado Pain Care, n.d.; Spine AZ, 2019)

Important: If you use an exercise ball, don’t do it for 8 hours straight. Use it in short blocks and switch back to a supportive chair.

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A Simple Daily Plan (Copy/Paste Friendly)

During work (the minimum effective dose)

• Every 30 minutes: stand/walk 1–2 minutes

• Twice daily: 2–3 minutes of thoracic + chest stretching

• Once daily: hip flexor stretch + glute squeeze set (30–60 seconds each)

After work (10–15 minutes)

• Core stability: plank, bird-dog, glute bridge-style work

• Mobility: cat-cow or gentle spine mobility

• Walk: even a brisk 10–20 minutes helps many people

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When You Should Get Checked (Don’t Ignore These Signs)

Most desk-related back pain improves with movement and better habits. But some symptoms need medical attention.

The University of Maryland Medical System lists several “see a doctor” warning signs, including:

• Pain lasting over a week without improving

• Pain that shoots down the leg

• Numbness, tingling, or weakness

• Pain after an accident or fall

• Bowel or bladder changes (urgent)

• Fever or unexplained weight loss (UMMS, 2026)

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What About Chiropractic Care, Decompression, and Integrative Plans?

If you’ve tried the basics and still flare up, the next step is a personalized plan. Many people do best with a mix of:

• Movement therapy (physical therapy-style rehab)

• Manual care (chiropractic, mobilization)

• Ergonomics + home exercise

• Lifestyle support (sleep, stress, hydration)

Clinical observations from Dr. Alexander Jimenez (El Paso)

Dr. Jimenez frequently emphasizes that desk-related back pain is often driven by posture habits, tight hips, deconditioned core support, and repetitive spinal loading—and that lasting results usually require both “hands-on care” and a clear home plan.

Examples of integrative options discussed across his educational content include:

• Workstation and chair strategies plus timed movement breaks

• Corrective posture habits and strengthening patterns

• Non-surgical spinal decompression discussions for disc-related irritation in appropriate cases

Local El Paso options mentioned in your prompt

• El Paso Manual Physical Therapy provides posture guidance and movement-based strategies for people whose pain worsens with sitting.

• If symptoms suggest a more complex spine issue, an evaluation with a spine-focused clinic can clarify options (conservative and surgical). (El Paso Orthopedic Spine Institute, n.d.)

(Tip: no matter where you go, look for a provider who gives you a plan you can actually follow—ergonomics + mobility + strength—not just a quick “in and out” visit.) (Senara Chiropractic & Med Spa, n.d.)

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How to Choose a Chiropractor in El Paso for Desk-Related Back Pain

If you’re searching locally, try to find a clinic that offers more than just adjustments—especially if your pain is tied to long hours of sitting.

Look for a clinic that does the following:

• A full history + movement/posture assessment

• A home exercise plan (simple, specific, progressions)

• Ergonomic coaching (chair, screen, keyboard, breaks)

• Conservative options for flare-ups (like heat/cold guidance)

Bonus points if they coordinate care

Many people improve faster when care is coordinated with PT-style rehab or strength-based exercise planning.

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Bottom Line

If your back pain worsens the longer you sit, treat sitting like a “dose” that you break up on purpose:

• Move every 30 minutes

• Fix the big ergonomic issues

• Stretch what gets tight

• Strengthen the core and hips

• Get personalized care if it persists or if you have red flags

Small, consistent changes usually beat big, perfect changes that you can’t maintain.

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References

• 8 Signs It’s Time to Call a Doctor for Your Back Pain. (2026). University of Maryland Medical System.

• 7 Ways to Fix Lower Back Pain From Sitting. (n.d.). GoodRx.

• 7 Ways to Improve Your Spine Health While Working a Desk Job. (2024, February 5). Huntsville Hospital Health System.

• 5 Effective Tips To Reduce Back Pain From Your Office Job. (2024, March 5). Sydney West Physio.

• Is Too Much Sitting Hurting Your Back?. (2024, August 19). Texas Health Resources.

• Prolonged Sitting & Back Pain. (n.d.). Colorado Pain Care.

• 5 Unusual Office Chair Solutions to Help Your Back. (2019, February 13). Spine AZ.

• Top 5 Orthopedic Tips for Maintaining a Healthy Spine. (n.d.). Florida Medical Clinic Orlando Health Blog.

• Surviving Your Desk Job: Tips To Avoid Back Pain. (n.d.). Senara Chiropractic & Med Spa.

• Top 4 Posture Tips For Back Problems. (n.d.). El Paso Manual Physical Therapy.

• El Paso Manual Physical Therapy. (n.d.). El Paso Manual Physical Therapy.

• Back pain treatment in El Paso, TX. (n.d.). Southwest Chiropractic.

• The Disease of Sitting and The Impact on Your Spine. (n.d.). Jimenez, A. (Dr. Alexander Jimenez).

• Corrective Posture Tips & Ergonomics. (n.d.). Jimenez, A. (Dr. Alexander Jimenez).

• Back Pain: Enhance Your Work Environment With The Right Chair. (n.d.). Jimenez, A. (Dr. Alexander Jimenez).

• Changing Positions and Posture Throughout The Day. (n.d.). Jimenez, A. (Dr. Alexander Jimenez).

• Easily Reduce Pressure in Your Low Back: Decompression. (n.d.). Jimenez, A. (Dr. Alexander Jimenez).

• Alleviating Bulging Discs With Decompression Therapy. (n.d.). Jimenez, A. (Dr. Alexander Jimenez).

• IDD Therapy Treatment Protocols For Spinal Decompression. (n.d.). Jimenez, A. (Dr. Alexander Jimenez).

• Dr Zachary Lovato | Orthopedic Spine Surgeon, El Paso. (n.d.). El Paso Orthopedic Spine Institute.

• Relieve Back Pain & Fatigue at Your Desk. (n.d.). Ask Doctor Jo.

• 4 Exercises to Fix Back Pain From Sitting All Day. (n.d.). YouTube.

• Dr. Alexander Jimenez’s LinkedIn post: Changing positions and posture. (n.d.). LinkedIn.