Why does my lower back hurt when I get up from sitting?

Reviewed by Yoshinori Abe, MD

Internal Medicine

Lower back pain when standing up from a seated position is often caused by poor sitting posture, prolonged sitting, or underlying conditions such as piriformis syndrome, which affects the muscles near the hip and can irritate the sciatic nerve. Other common causes include tight hip flexors, weak core muscles, herniated discs, or muscle stiffness from inactivity.

Because lower back pain has many possible causes—some minor, others requiring medical attention—it's important to identify what's driving your symptoms before choosing a treatment path. Taking a free, instant, online symptom check can help you quickly narrow down potential causes, understand your risk level, and decide on the right next steps, whether that's self-care at home or seeing a doctor.

Reviewed for medical accuracy: 07/15/2026

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Explanation

When you sit for a long time, your lower back can start to hurt. This is because sitting puts pressure on your back muscles and spine. If your posture is not good, this can make the pain worse.

Sitting Behavior: Sitting for a long time can cause your back muscles to get tired and sore. If you sit with your back bent or slouched, it can make the pain worse.
Piriformis Syndrome: This happens when a muscle near your hip, called the piriformis, presses on a nerve. This can cause pain in your lower back and legs.

To help your back feel better, try to sit up straight and take breaks to move around. Stretching the muscles in your back and hips can also help reduce pain. If the pain continues, you can check your symptoms with our free online assessment to better understand what might be causing your discomfort and whether you should see a doctor.

(References)

Papadopoulos EC, & Khan SN. (2004). Piriformis syndrome and low back pain. The Orthopedic clinics of North America, 15062719.
Bontrup C, Taylor WR, Fliesser M, Visscher R, Green T, Wippert PM, & Zemp R. (2019). Low back pain and its relationship with sitting behaviour .... Applied ergonomics, 31422243.
Cranfield KA, Buist RJ, Nandi PR, & Baranowski AP. (1997). The twelfth rib syndrome. Journal of pain and symptom management, 9114637.

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