When your lower back aches, sitting still can feel like the safest option. You might wait until the end of the day to get up, or avoid moving in case it makes things worse. For many people, the opposite helps more: little and often.

Why movement helps your back

Your back likes to move. Staying in one position for a long time lets stiffness and discomfort build, while regular changes in position give your back variety. In a six-month study of office workers, those who regularly changed position while sitting were much less likely to develop new lower back pain.

Walking may help keep pain away

A large study published in 2024 followed people who had recently recovered from an episode of lower back pain. Those who followed a simple walking programme went nearly twice as long before their pain came back as those who didn’t. Walking is free, easy to fit into a day and something most people can do.

Seated breaks count too

You don’t have to stand up for a break to count. Shifting your weight, leaning back into your chair, gently turning or rocking your pelvis all change how your back is loaded. On days your back feels stiffer, seated breaks are a good starting point.

Little and often

A few short breaks through the day tend to suit a sore back better than one long session. If your back feels stiffer when you first stand up, that usually eases after a few steps.

Making breaks easier to remember

Pomodoro stretches, in the top right corner of VIDA, can prompt you to move at regular intervals.

Something to try this week

Add one short walk to your day, like a lap around the building after lunch, and notice how your back feels in the afternoon.

What to take away

• Change position often through the day.
• Add short walks where you can.
• Count seated breaks as real breaks.
• Use Pomodoro stretches as your reminder.

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