Back Pain from Sitting All Day? Here’s What to Do

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Many professionals across Norwest, Bella Vista and the Hills District spend long hours sitting at desks. Over time, this leads to tight hips, weak glutes, rounded shoulders and persistent lower back pain.

If you’ve been searching for solutions to desk-related back pain, you’re not alone — and the solution is not simply “stretch more.”

At Focus Health & Fitness, we help adults restore posture, build core stability and improve mobility through structured strength and movement training.

Why Sitting Causes Back Pain

Prolonged sitting contributes to:

Tight hip flexors
Weak glutes
Reduced core stability
Thoracic spine stiffness
Neck and shoulder tension

Over time, these imbalances increase strain on the lower back and surrounding muscles.

Stretching Alone Isn’t Enough

While stretching can temporarily relieve tightness, it does not address underlying weakness or poor movement control. Long-term relief requires strength training and posture correction.

Strength Training for Back Support

Structured resistance training helps:

Strengthen the glutes and hips
Activate deep core stabilisers
Improve spinal alignment
Reduce recurring flare-ups

Our personal training studio in Norwest & Bella Vista focuses on intelligent programming designed to support joint health and long-term strength.

Mobility and Movement Re-education

Improving thoracic spine mobility, hip flexibility and breathing mechanics reduces unnecessary spinal pressure. Many clients integrate Ryoga Stretch & Mobility sessions to address stiffness caused by sedentary work.

Daily Habits That Help

Stand and move every 30–60 minutes
Walk daily
Adjust workstation ergonomics
Prioritise sleep and recovery
Follow a structured strength program

Back Pain Solutions in the Hills District

If you live or work in Norwest, Bella Vista, Castle Hill or the wider Hills District and experience ongoing back discomfort from desk work, guessing at solutions can prolong the issue.

You can book a consultation here to develop a structured plan focused on strength, posture and long-term relief.

Health and happiness,
Ryan Fraser