There are few things that feel as good as sinking into your couch after a long, hard day. There is something very satisfying about kicking off your shoes, grabbing the remote, picking up your phone and settling in.
For some time, everything feels great. But then you get up.
Your lower back feels tight. Your shoulders feel stiff. Maybe there’s an uncomfortable ache between your shoulder blades that you didn’t notice when you first sat down.
If this sounds familiar, your couch could be the reason.
This doesn’t mean your sofa is harming your back every time you sit down. Usually, it’s a mix of the couch itself, how you sit, and how long you stay there that can make you feel uncomfortable.
Let’s face it, the majority of us don’t have perfect posture when we’re on the couch; instead, we slide down, lean to one side, tuck our legs under us, or curl up with our phone.
It feels comfortable at the time.
But your back might not agree later on.
Why Does Sitting on the Couch Hurt My Back?
Sitting down isn’t inherently bad for your back. The problem usually arises when you stay in one position for too long.
Think about what happens during a typical evening. You sit down to watch one episode of a show. An hour passes. Then another.
You’ve barely moved.
Your muscles keep your body from changing position much, and if you’re slumped or twisted to one side, you will have an even smaller chance of moving.
You might eventually find that there is stiffness or pain when you get up.
This can be especially noticeable if you already have lower back pain or spend most of your workday sitting at a desk.
Your Favourite Spot Might Not Be the Best Spot
Most people have a favourite place on the couch.
It could be the corner where you can stretch your legs. It might be the softest cushion. Or maybe you always sit on the same side since that’s where the TV remote is.
The problem isn’t necessarily where you sit. It’s how you sit there.
Your back could end up in an awkward position if you frequently lean to one side, twist your body, or slide down into the cushions.
You might not even notice. Once you get comfortable and start watching TV, posture is usually the last thing you think about.
Try changing positions every so often instead of staying the same way all evening.
Is Your Couch Too Soft?
After a long day, a really soft couch can be absolutely wonderful to sink into.
If you go deep into the cushions, your hips might end up below your knees, and your lower back could end up more curved.
For a person who is already suffering from lower back pain, remaining in this position for a long time could cause the discomfort to become more apparent.
You don’t necessarily need a firmer couch. Try placing a small cushion behind your lower back and see whether that gives you a little more support.
It is also useful to consider how you feel after sitting for an hour; if you frequently get up feeling stiff or sore, it may be time to change how you sit.
What About the Corner of the Couch?
The corner of a sectional is usually the most tempting place to curl up. You can lean against the side, put your feet up and get comfortable.
But you’re probably also sitting a bit twisted.
Your legs might point towards the TV while your upper body twists towards the armrest. One shoulder may end up higher than the other, and your weight may settle mostly on one side.
It’s perfectly all right to stay in this position for a bit.
The problem is staying there for two or three hours without moving.
You could change sides or alter your position during the evening; although it may appear to be a minor adjustment, your back usually feels better when you have some variation.
Your Phone Could Be Making Things Worse
Then there’s the phone.
You go and sit down on the couch then begin scrolling. What starts out as five minutes becomes twenty. Soon enough, your head is lowered, your shoulders have rounded forwards, and your upper back is straining more than you realize.
If you have already been spending hours at a computer during the day, adopting the same posture when sitting on the couch can increase the tension in your neck, shoulders, and upper back.
You don’t have to stop using your phone. Try holding it closer to eye level sometimes, and more importantly, give yourself reasons to look up and move around.
A quick walk to the kitchen or just standing up during an ad break can help break up long periods of sitting.
Why Does My Lower Back Hurt When I Stand Up?
Have you ever sat on the couch for a long time and then needed a moment before you could stand up properly?
The stiff sensation in your lower back happens when you stay in the same position for too long.
If you have the habit of slouching on your couch, your lower back will usually remain rounded while you are sitting, and when you stand up, the stiffness will become more obvious.
Try sitting a little further back with your lower back supported. You can also put your feet flat on the floor rather than stretching them out all evening.
Most importantly, don’t wait until your back hurts before you stand up.
There Is No Perfect Couch Posture
It’s easy to become obsessed with the idea that there’s one “correct” way to sit. There really isn’t.
Your height, body shape, mobility and the type of couch you have all make a difference. A position that feels comfortable for one person may be awkward for another.
Instead of trying to hold one perfect posture for hours, change positions often.
Stay upright for a moment and then go to the opposite side. Extend your legs and stand up before walking around.
You generally feel better in your body when you move and change positions rather than remaining in one place the entire evening.
What If Your Back Pain Keeps Coming Back?
If you sometimes feel stiff after a long evening on the couch, just changing your position and moving around might be enough.
However, if you frequently suffer from pain in your upper back, lower back, or continuous stiffness, then the problem might go beyond just your sofa.
The way you set up your work area, the kind of exercise you do, the position in which you sleep, any injuries you’ve had before and your general level of activity can all have an effect on how your back feels, more so than the couch can.
If your back pain keeps coming back or doesn’t go away, getting it checked can help you find out what’s really causing the problem.
Could Chiropractic Care Help?
If you have continuous back pain, it might be a good idea to talk it over with a qualified chiropractor.
A chiropractor can examine your movement, posture, and symptoms, and look at how different parts of your body might affect one another.
Depending on what the assessment finds, chiropractic treatment may involve hands-on techniques, soft tissue work, mobility exercises, strengthening advice and practical suggestions for your everyday activities.
The treatment should suit your circumstances, since no single method works for everyone with back pain.
When Should You Get Your Back Checked?
You don’t need to book an appointment every time you feel a little stiff after watching television. But if your symptoms keep coming back, it’s important to take them seriously.
Consider getting your back assessed if:
If you have suffered serious trauma and are experiencing severe symptoms or back pain, go for immediate medical attention.
Your Couch Doesn’t Have to Be the Enemy
There’s a purpose for your couch; it’s meant to be a place where you can relax, catch up with your favourite programmes and switch off at the end of the day.
You don’t need to replace it just because your back feels stiff after sitting.
What you should do instead is focus on your habits.
How long are you sitting without moving? Are you constantly leaning to one side? Do you sink so far into the cushions that your back loses support? Are you spending another few hours looking down at your phone after sitting at a desk all day?
Even small changes can help.
If your back pain persists despite changing these habits, it’s worth finding out what else might be going on.
A professional assessment can help you understand what’s behind your symptoms and whether chiropractic care for back pain is appropriate for you.
So enjoy your favourite seat, but remember to get up every now and then. Your back will likely appreciate the change.