Pain Guide
Lower back pain from sitting
Why your lumbar aches by mid-afternoon — and the protocol to reverse it.
What's causing it
- → Prolonged hip flexor shortening pulls the pelvis into anterior tilt
- → Compressed lumbar discs from loaded flexion
- → Inactive glutes fail to support the spine
What fixes it
- ✓ Daily hip-flexor openers (couch stretch, kneeling lunge)
- ✓ Glute activation before sitting down (clamshells, bridges)
- ✓ Dead hangs + loaded carries for spinal decompression and strength
Gear that helps
Foam rollerResistance bandsErgonomic chair with lumbar support