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 and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

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

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