Best low back pain exercises for those who sit 8-10 hours daily, suggested by top Hyderabad doctor

Causes of lower back pain: When we sit continuously for hours it increases disc pressure, weakens back extensors, tightens hamstrings, and reduces core stability (Image: Pexels)

• Lower back pain is common and called a "silent pandemic"
• Sitting long hours, poor posture, and weak muscles are key causes
• Movement, exercise, and posture correction can help prevent pain

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Do you experience searing pain in the bottom of your back when you bend to pick something? You’re not alone. Lower back pain affects millions of people worldwide, and a Hyderabad doctor called it ‘the silent pandemic’ in his new post on social media platform X.

Dr Sudhir Kumar, a neurologist at Apollo Hospitals, shared that low back pain has become so common that every single day, at least 4 to 5 patients visit him for the same. Many of them have disc prolapse. Their pain is not just limited to the back but also extends to the leg, along with tingling or numbness and weakness in the foot.

Causes of lower back pain

Those who wonder the reasons for lower back pain, Dr Kumar called it a “lifestyle disorder,” caused by sitting for long hours, poor posture, weak core and back muscles, and obesity. These four factors make your lower back susceptible to chronic pain and discomfort.

Also read | Reduce lower back pain with this 10-minute morning exercise routine

Low Back Pain: The Silent Pandemic Every single day, 4–5 patients walk into my clinic with low back pain. Many of them have disc prolapse. The do not just have back pain, but: • Pain radiating to the leg • Tingling or numbness • Weakness in the foot

This is no longer an… https://t.co/qjZ8cnsY62 — Dr Sudhir Kumar MD DM (@hyderabaddoctor) February 22, 2026

What happens when you sit for long hours?

Prolonged hours of sitting is not just bad for you back, but also your overall health and well-being. The neurologist emphasised that the spine is not meant for sitting for 8–10 hours daily, instead it is designed to move.

He warned that when we sit continuously for hours it increases disc pressure, weakens back extensors, tightens hamstrings, and reduces core stability. Over time, it leads to disc bulge, nerve compression, and eventually sciatica.

What can help?

• Movement: Move your body every 30–45 minutes
• Exercise: Do exercises that help strengthen back extensors and core
• Posture: Improve your posture that puts less strain on the back
• Weight: Reduce weight to decrease the load and physical stress on the back

Also read | Best exercises to reduce back pain: Add strength training, low-impact workouts to your fitness routine

Best exercises to stop lower back pain

Dr Kumar emphasised the importance of back extension for people who sit for long hours. For beginners, he suggested prone lying and propping up on the elbows, gentle press-ups, and gradual lumbar extension drills.

He added that the key is to be consistent and use proper technique rather than going excessive with advanced fitness routines. He also recommended taking guidance from a qualified physiotherapist or fitness trainer.

The doctor advised seeking medical help in cases of progressive leg weakness, loss of bladder/bowel control, severe trauma, and fever or unexplained weight loss. He concluded by saying that back pain is preventable, all you need to do is make lifestyle corrections.

FAQs on How to Reduce Lower Back Pain

1. What causes lower back pain?

Lower back pain is often due to long hours of sitting, poor posture, weak core and back muscles, and obesity. These factors increase susceptibility to chronic pain and discomfort.

2. Why is sitting for long hours harmful?

Sitting for extended periods increases disc pressure, weakens back muscles, tightens hamstrings, and reduces core stability, potentially leading to disc bulge and nerve compression.

3. What exercises can help reduce lower back pain?

Exercises like prone lying, propping up on elbows, gentle press-ups, and gradual lumbar extensions can strengthen back extensors and core muscles.

4. How often should I move to avoid lower back pain?

It's recommended to move your body every 30–45 minutes to prevent prolonged pressure on the spine and maintain overall health.

5. When should I seek medical help for lower back pain?

Seek medical help for progressive leg weakness, loss of bladder/bowel control, severe trauma, fever, or unexplained weight loss.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.