Can Shiatsu help your back pain from long sitting, commuting, or overwork?

Long hours at a desk, long drives, and chronic stress — they all add up to one thing for many of us: back pain. Tension builds in the lower back, shoulders, and neck from sitting too long, poor posture, and never fully switching off.

While stretching, posture correction, and breaks are key, Shiatsu therapy offers an effective, drug-free option to ease pain and promote long-term relief.

Why you get back pain — and how shiatsu can help

Sitting for extended periods tightens hip flexors, weakens glutes, and compresses the spine. Stress makes it worse, often leading to muscle spasms and sleep issues.

Shiatsu, a form of Japanese bodywork using finger pressure and passive stretching, helps by:

• Releasing muscle tension in the back, neck, and hips

• Improving circulation for better tissue healing

• Restoring mobility lost from static posture

• Reducing stress through deep relaxation

• Improving sleep, which is critical for recovery

What the research says

Several studies support its benefits:

• A Tokyo clinical trial showed lower pain and disability after 4 weeks of weekly Shiatsu sessions.

• Participants also reported better sleep, a vital part of healing.

• Office workers receiving 20-minute Shiatsu sessions had reduced pain and improved productivity (JOSH, 2025).

• Another study found Shiatsu reduced both pain and anxiety, highlighting its mind-body benefits.

Optional exercises to relieve back pain from sitting

To support your recovery between sessions, try incorporating these simple stretches:

1. Seated Spinal Twist

   Sit upright in your chair. Place your right hand on the back of the chair and gently twist your torso to the right. Hold for 20–30 seconds. Repeat on the left side.

   
   

2. Standing Forward Fold

   Stand with feet hip-width apart. Slowly bend forward from the hips, letting your head and arms hang toward the floor. Slightly bend the knees if needed. Hold for 30 seconds.

   
   

3. Cat-Cow Stretch (can be done on all fours or seated)

   Inhale and arch your back (cow), lifting your head and tailbone. Exhale and round your spine (cat), tucking chin to chest. Repeat for 1–2 minutes.

   
   

4. Hip Flexor Stretch

   Stand and step one foot back into a lunge. Tuck your pelvis slightly and gently press your hips forward to stretch the front of the hip. Hold 30 seconds per side.

   
   

5. Glute Bridge

   Lie on your back with knees bent and feet flat on the floor. Press into your heels to lift your hips. Hold at the top for 3–5 seconds, then lower. Repeat 10–15 times.

These movements help loosen tight muscles, improve circulation, and counteract the stiffness caused by long hours of sitting.

In conclusion

Back pain from sitting, commuting, and overwork isn’t just about muscles — it reflects deeper imbalances in lifestyle and stress. Shiatsu offers a holistic, research-backed way to release tension, reduce pain, and restore calm.

Combine it with simple movement habits, and you’ll give your back — and your body — the relief it needs.