Download FREE Practo app
Get ₹200 HealthCash
Lower backpain
I recently started working. I have to sit and work continuously for 8 hours. I started having an slight discomfort and backpain from past few weeks. Initially i thought it may be due to work. So it gradually started increase more and more nowadays. Even though I can feel slight pain entire day which is very uncomfortable.
Answers (28)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
From your description, it sounds like there may be postural overload or a repetitive strain affecting your musculoskeletal systemâpossibly involving the spine or related nerve pathways. Symptoms that appear after prolonged sitting or certain movements often point to muscle imbalances, poor posture habits, or nerve tension. Itâs likely not a structural injury, but rather a functional issue that can improve significantly with targeted physiotherapy.
Next Steps
Please consult a physiotherapist in person for a full posture and movement assessment. A tailored program of core strengthening, neural mobility work, and ergonomic correction can make a big difference. If needed, manual therapy and modalities like ultrasound or dry needling may help reduce persistent tension.
Health Tips
⢠Avoid sitting or slouching for prolonged hoursâtake breaks every 30â45 mins. ⢠Use a lumbar support and keep hips slightly higher than knees while sitting. ⢠Begin with light mobility work and gradually build strength. ⢠Stay consistent with exercises even when symptoms start improvingâthatâs key to full recovery.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced doctor online and get your health questions answered in just 5 minutes.
+179
As i can see you are 30yr male
please make sure that the chair you sit and work is cushioned well
The seat should always bend about 70 degrees when you sit more than 2 hours
Make sure you exercise at least 15min on concentrating on your back
Take enuf protein that include Egg
Calcium : sesame seed one table spoon each day
Next Steps
In long long run try to reduce weight or build muscle according to your weight
Health Tips
eat an egg every day
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hey there! As per your complaint, require some more information. For example, does the pain relax on lying down or rest? Need to test you also for proper diagnosis with tests such as SLR.
Please consult me online for better diagnosis and advice.
It might be due to work but need to rule out other important criterias.
Advice is to do hot water fomentation till diagnosis is not made to relax and ease out pain a little.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi, as per your complains , thought it has many reasons for back pain but as you started working recently then it might be due to continuous sitting.
Considering that-
-Do intermittent sitting ( don’t sir more then 20mins at stretch)
- Be ensure for right posture
- Add back stretching exercises
- Do hot pack before going to bed.
- Do ointment application after hot pack.
Next Steps
Book your appointment for clinical evaluation,spinal alignment & assessment.
Health Tips
Avoid forward bending.
Get an X-ray & blood tests
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi,
I think you should come to get physical assessment and get Stiffness release to improve flexibility and Check if body is going towards Severe dehydration and Poor Gut health.
If yes, Book your consultation and discuss further for Solutions.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
This pain could be due to muscle tightness. Use the hot pack to relax muscle . Do the hamstring, piriformis muscle stretching.
Do not sit for longer time.
Try to get and walk in every 45 minute to relax your muscles.
Next Steps
Consultant with physiotherapist online or ofline if the pain doesn't improve after these protocol.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Try hot pack with exercises like hamstring stretch, piriformis stretch and bridge pose twice a day.
Next Steps
Visit an orthopedic or physiotherapist if pain doesn’t improve even after the following the advice
Health Tips
Walk after every 45 minutes of sitting
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
U can apply hot pack for 15-20 mins.
do regular exs.
Sit in a good posture
Take frequent breaks
Next Steps
If not relieved then consult near by physio.
Health Tips
Avoid continue sitting.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Back Pain Can Due To Several Reasons it can be due to disc it can be due biomechanics of spine it could be muscular pain we need to do physical tests and scans
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Your case clearly points towards work-related postural back pain, something super common among people who sit for prolonged hours without ergonomic setups or movement breaks. The gradual increase of discomfort leading to persistent, day-long back pain indicates possible muscular strain, postural fatigue, or early signs of mechanical low back pain.
Next Steps
Check posture and workstation setup.
Apply hot pack on lower back 10-15 mins daily.
Start simple stretches:
Cat-cow
Child’s pose
Glute bridge
Take a break every 30-45 mins — stand, stretch, or walk.
Add lumbar support while sitting.
If pain persists after 2 weeks
X ray is needed
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Get a detailed Assessment and Evaluation done to diagnose the cause of the issue followed by treatment, care and precaution which we shall decide based on your Diagnosis. We are a Specialized Physiotherapy Centre consisting of a Senior Physio having 18 years experience and his team. Prebook an appointment Sir as per your availability. Our USP is we work till 10 pm at night and on Sundays too.
Next Steps
Take an Appointment via Practo and fix your pain and discomfort if you are Mumbai based visit the clinic and if out of mumbai take a Video Consult.
Health Tips
Note if your pain is Continuous or Intermittent and whether in the day or Nocturnal. Type of Pain is imp whether Radiating, Referred, Dull and Diffused so leave it on us as experts to correlate and guide you.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Connect for consultation.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Work on your posture. Will need few more details like how you sit? And where is the pain? For further details please have detailed consultation.
Next Steps
Start with hot water bag for 20 mins
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Hi
It looks like you have developed this pain due to sedentary lifestyle. The reason for pain can be postural, may be you have developed bad posture or due to weak bones. If these are the reasons then it can be easily corrected by taking supplements, posture correction and proper exercises.
You can start doing few simple spinal stretches like bridging and cobra , if it increases your pain then stop right away.
But if it is due to disc bulge then you would need proper physiotherapy treatment or might have to visit spine surgeon for it.
I would suggest you to visit physiotherapist and get it checked.
Next Steps
Kindly get your blood test done for vitamin D and vitamin B12 levels.
Health Tips
Do not bend forward, lift weights.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Due to prolonged sitting and improper posture you feel pain and stiffness.
Do lower back strengthening exercises, hot pack twice a day. Do not sit for prolonged time.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Hi dear
It might be due to a postural issue because your work is sitting.
Due to continuous sitting stiffness is increased and that's the cause of increased back pain.
Next Steps
Adv:-
* Hot fomentation.
* do exercises for back for increased flexibility and maintain mobility.
* stop continues sitting, try to sit not more than 30 to 45 min.
* Do exercises slow and gentle.
* Do exercises within the limit of pain.
*Stop exercises when increased and consult to near by physio or u can take video consultation.
Health Tips
Avoid :-
*prolong sitting
*Indian toilet
*Driving
*Cross leg sitting.
*Not to do exercises after watching YouTube .
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Hi please take an online consultation for best diagnosis and treatment.
Next Steps
I need to check some clinical movement and to ask a few more questions is it radiating throughout the leg?
Health Tips
Maybe mechanical low back pain?
Don't sit for a long time and take a break every 1 hour for a 10 minute slow Walk.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Arun Kumar Rawal (PT)
Consult Now
Sports and Musculoskeletal Physiotherapist
14 yrs exp
Bangalore
Possibility for minor disc injury.
Consult Physio and start rehab
Avoid long sitting and lifting weights for some time
Next Steps
Consults physio
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
It's due to your core weakness
Next Steps
Do Consult with Physio
Health Tips
Core Strengthening is the key to get rid of the pain for long time
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Hello,
This looks like a Mechanical Back Pain, which is Aggravated mostly due to faulty Sitting and bending forward
Recommended : Trying to do Bhujangasana and Back Extension Exercises, see the Effect on Pain and If Not found effective then Consult any Good Physiotherapy specialist
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Hi it could be stiffness which might be coming in your back because of prolong sitting. Particularly, hip
Muscles flexor might be getting tight and weakness of glutes muscles. You can start with stretching of lower body with tonnning of abdominal muscles. And walk in a while, don’t just sit through out.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Pallavi Mishra (PT)
Physiotherapist
4 yrs exp
New Delhi
It sounds like your back pain is due to prolonged sitting and poor posture. Start by making small changes:Sit with your back straight, shoulders relaxed, and feet flat on the floor. Use a lumbar support if needed, ake a 5-minute break every hour to stand, stretch, or walk.Add gentle stretches and strengthening exercises for your back daily.
If the pain persists or worsens, visit us to assess and manage it effectively. Early care prevents further issues!
Next Steps
apply hot pack when you get up in the morning
Health Tips
avoid sofa sitting, slouch sitting, carrying weight more than 5 kg.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Posture correction, back strengthening exercises advised
Next Steps
Consult online
Health Tips
Avoid prolong sittings
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Afsa Rafiq (PT)
Physiotherapist
5 yrs exp
Srinagar
Correct your posture
Next Steps
Do strengthen exercise of back
Health Tips
For better treatment consult one
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Urvi Katakia (PT)
Physiotherapist
16 yrs exp
Mumbai
It is due to weakness of your core muscles.. You need to strengthen your core muscles. Kindly check for some physiotherapist nearby..
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Jacob Roshan Mathew (PT)
Orthopedic Physiotherapist
21 yrs exp
Bangalore
Hard to gauge much from what you have mentioned, except that you problem seems postural....
Make sure you take breaks every 30 minutes
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Saswati Nanda (PT)
Physiotherapist
11 yrs exp
Delhi
Hey
I can understand this must be very irritating.
Please follow ergonomics while working. Along with back and core strengthening exercises.
To know more please consult me online.
Your physio
Regards
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Ms. Mansi Arora (PT)
Geriatric Physiotherapist
15 yrs exp
Delhi
Take hot pack for 15 min ..twice a day. If pain is slight try some gentle stretches of back. If still pain is persistent visit physiotherapist for proper assessment and diagnosis. So that you can get better soon.
Next Steps
Hot fomentation for 2 to 3 days.
Health Tips
Avoid long hours of sitting . You can just stand from your chair after every 30 min. And then sit and resume work. C
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.