Lower back pain at your desk isn’t just about posture.

For many, it comes from long hours sitting still and weak support muscles. Over time, that lack of movement leads to discomfort and tightness. At Lift Inner West, we help clients shift from short-term fixes like stretching to long-term solutions built on strength and daily movement.

If your back’s aching after a day at your desk, this article’s for you.

Why Does Sitting Cause Lower Back Pain?

Lower back pain at desk jobs is one of the most common complaints we hear. It’s not just about posture, it’s about what your body isn’t doing. Sitting still for long periods causes the muscles that normally support your spine, your glutes, core, and hip stabilisers, to switch off. When they’re not doing their job, your lower back takes the load. That pressure builds slowly through the day, often peaking in the afternoon when you feel stiff, sore or “compressed”.

Stretching Helps, But It’s Not the Fix

Stretching offers temporary relief. It can feel good in the moment, especially when your back feels tight. But tightness is often a symptom of weakness. If the muscles around your pelvis and lower back aren’t strong enough to hold you upright with ease, your body collapses into poor positions. That’s when the pain kicks in. So while stretching has its place, it won’t address the deeper issue of missing support.

Strength Supports You Better

The most effective way to prevent lower back pain at your desk is to build strength in the muscles that should be holding you upright. This doesn’t mean heavy lifting or intense workouts. It means thoughtful, consistent training of your glutes, hips, and core. Movements like glute bridges, dead bugs, and loaded carries help your body relearn how to support itself. When your base is strong, sitting feels easier and your back stops picking up the slack.

Small Changes That Make a Big Difference

You don’t need to overhaul your entire day to see results. Start small. Stand up every 30–45 minutes, even just to stretch or shift your weight. Walk around the block on your lunch break. Park a bit further away. Add two short strength sessions to your week, 20 minutes is plenty. Movement doesn’t have to be dramatic. Done consistently, these micro-adjustments take pressure off your spine and build resilience into your routine.

Your Back Isn’t Broken

Experiencing lower back pain at your desk doesn’t mean you’re fragile or doing something wrong. It just means your body is asking for support and you can absolutely build that support back.

At Lift, we guide clients through smart, structured strength work that’s tailored to real life. No gimmicks. No fluff. Just the confidence that comes from feeling strong, stable and in control again.

Want to get on top of lower back pain for good? Book a consult at Lift Inner West and we’ll help you build real strength, one small step at a time.