Sitting flattens the natural lumbar curve and transfers the compressive load of the spine onto the posterior discs and facet joints. The hip flexors shorten, the gluteal muscles become inhibited, and the erector spinae fatigue from holding the torso upright against a collapsed lumbar spine. After hours of this, the lower back hurts. The Iyengar standing sequence reverses the pattern in 20 minutes.
Frequently asked questions
Why does sitting cause lower back pain?
Sitting flattens the natural lumbar curve and transfers the compressive load of the spine onto the posterior discs and facet joints. The hip flexors shorten, the gluteal muscles become inhibited, and the erector spinae muscles fatigue from holding the torso upright against a collapsed lumbar spine. After hours of this, the lower back hurts.
What is the best yoga pose for lower back pain from sitting?
Utthita Trikonasana (Extended Triangle Pose) is the single most effective Iyengar pose for sitting-related lower back pain. It lengthens the lateral spine, opens the hip flexors, activates the gluteal muscles, and restores the lumbar curve — all in one pose. Done with the back heel against the wall and the hand on a block, it is accessible to almost everyone.