Is It Better To Sit Or Lay Down For Lower Back Lower Back Pain Relief?
For executive mums, balancing a busy work life with taking care of kids can often lead to physical strain, especially in the lower back. It’s no surprise that long hours of sitting, either at a desk or while commuting, can aggravate back pain. The big question many face is whether it’s better to sit or lay down when lower back pain strikes. In this blog lets discuss which position may provide the best relief based on the root cause of your pain.

Sitting down is often meant to be relaxing, but for many who experience lower back pain, sitting can actually make it worse. Common conditions such as herniated discs or sciatica due to herniated disc can increase pressure on the spinal discs when sitting, more so than when standing or lying down. Lying flat, especially with a pillow under the knees, helps alleviate this pressure and often provides relief. This position allows your spine to decompress and reduces the strain on the bulging discs.

On the other hand, there are some conditions, like spinal stenosis, where sitting may actually feel more comfortable than standing. In cases of spinal stenosis, sitting causes the lower back to naturally bend forward, opening up the space between the vertebrae, which can relieve pressure on the nerves. This is also why many people with spinal stenosis feel better when leaning forward on a shopping cart or using a walker.

Ultimately, whether sitting or lying down is better depends on the specific cause of your back pain. If sitting worsens your pain, take breaks to stretch and lie down when needed, and remember to maintain good posture while seated. Watch this video to know if you have a good Sitting Posture.


On the other hand, lying down can offer relief by reducing pressure on the spine, particularly when lying on your back with a pillow under your knees or on your side with a pillow between your legs. However, lying down for extended periods can cause muscles to stiffen, which may aggravate the pain.

A good balance is to listen to your body and use postures that provide the most relief, but avoid prolonged inactivity, as it can delay recovery. Engaging in gentle movement, such as walking or stretching, is equally essential to promote circulation, relieve stiffness, and support healing. It’s crucial to listen to your body and try different positions to see what feels best. In general, alternating between sitting, lying down and gentle movement throughout the day can help prevent stiffness and alleviate discomfort. Make sure to take breaks and stand every 30-45 minutes to avoid stiffness and further strain on the spine.

HERE is a free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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