Lower back pain from sitting in traffic: 5 things that help
An hour on Waiyaki Way in the morning, another hour going home, and a full day at the desk in between. For many people in Nairobi, that is a lot of sitting, and the lower back often pays for it.
Lower back pain from sitting is very common. In most cases it is not a sign of serious damage. It is a sign that your back wants to move more.
Why sitting in traffic hurts
When you sit for a long time, the muscles around your spine and hips stay in one position and get tired and stiff. Car seats are often too soft or tilted back, the pedals pull one leg forward, and stress tightens the muscles further. Then you climb out of the car and your back feels locked.
Common signs include:
- Aching after a long drive or a day at the desk
- Stiffness getting out of bed in the morning
- Pain when bending, lifting or standing for long
Five things that help
1. Set up your car seat. Sit close enough that your knees are slightly bent when pressing the pedals. Keep the backrest fairly upright. A small cushion or rolled towel behind your lower back gives support.
2. Move at the lights. While stopped, gently squeeze your shoulder blades together, roll your shoulders, and tilt your pelvis forward and back a few times. Small movements keep your back from stiffening.
3. Take a short walk on arrival. Before you sit down at work, walk for two or three minutes. Do the same when you get home before collapsing on the sofa.
4. Break up your desk time. Stand up every 30 minutes, even briefly. Take phone calls standing, and use the stairs when you can.
5. Build strength, not just rest. A strong back and strong hips cope better with long days. Simple exercises like bridges, gentle back extensions and walking regularly help more than lying in bed.
A gentle exercise to try
Lie on your back with your knees bent and feet flat. Squeeze your buttocks and lift your hips until your body forms a straight line from shoulders to knees. Hold for three seconds, lower slowly, and repeat ten times. Stop if it causes sharp pain.
How physiotherapy helps
At your first visit, we ask about your day, your drive and your work, and test how your back and hips move. Treatment often combines manual therapy for stiff joints, therapeutic massage or dry needling for tight muscles, and exercise therapy to build strength. You leave with a clear plan and exercises that fit around your schedule.
When to see a physiotherapist
Book an assessment if your back pain lasts more than a week or two, keeps coming back, or stops you working, sleeping or driving comfortably.
See a doctor urgently if you have numbness around the groin, trouble controlling your bladder or bowels, weakness in both legs, unexplained weight loss, fever with back pain, or pain after a serious fall or accident.
Stuck in traffic with a sore back? Send us a WhatsApp message and we will find a time that works for you.