What helps with back pain caused by sitting for long periods?

A study offers interesting insights: Self-massage with a foam roller can help.

Of course, we’ve all been there. We sit in the office all day, focused on what we’re doing, and simply forget to move around every now and then. Or to consciously stand up to loosen up our muscles and joints.

And when we get home in the evening, we often lack the energy to make up for all that daily—and far too frequent—sitting. Yet that’s really important. Because sitting for long periods is unhealthy. And it can lead to numerous ailments, such as neck, hip, muscle, joint, and—above all—back pain.

So it’s high time to prevent or counteract this very back pain caused by sitting too long. Self-massage with a foam roller helps relieve tension in the back.

To put it simply: Back pain is caused by poor posture while sitting or a lack of movement. This is because it is precisely this prolonged improper strain—which we often unconsciously contribute to throughout the entire time we’re seated (without taking breaks to loosen up our muscles)—that can negatively affect our musculoskeletal system and put strain on muscles, fascia, tendons, ligaments, or even our bones. Our bodies adapt to poor posture, leading to restricted movement, fascial adhesions, and muscle discomfort.

Regular self-massage with a foam roller allows you to release muscular and fascial tension and adhesions, which can be the cause of a wide variety of ailments. These so-called trigger points are located primarily in the neck and back area, especially if you sit for long periods and frequently. The results of a study published in the *Sportärztezeitung* and conducted by renowned sports medicine specialists demonstrate just how effectively and precisely foam rolling can counteract tension in the back muscles after prolonged sitting—and why this offers significantly greater flexibility in supporting and promoting one’s own health for people who must sit a lot due to their jobs.

Self-massage with a foam roller can be described as a health-promoting measure for anyone who spends a lot of time sitting. However, it is not a miracle cure. Often, it is not enough to simply roll out the area causing discomfort. Pain originating in the muscle-fascia system often has its source in a different location than where it is felt. Ideally, you should combine self-massage with other interventions, such as trigger point techniques and active muscle lengthening exercises. Here, you’ll learn which specific exercises you can use to prevent back pain caused by prolonged sitting.

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