Sitting – The Hidden Risk to Your Back

Greg Conlan No Comments , Back Pain, Chiropractor

Sitting – The Hidden Risk to Your Back

We all sit—at work, while driving, on the couch. It’s such a normal part of daily life that we barely think about it. But here’s the truth: sitting is one of the most overlooked contributors to chronic back pain.

If you’ve ever stood up from your chair and felt your lower back stiffen or your hips lock up, you’re not alone. And if your job or lifestyle keeps you seated for long hours, your spine could be paying the price.

The good news? A few simple changes to your sitting habits can make a huge difference.Sitting

Why Sitting Is a Problem for Your Spine

Let’s get into it. When you sit:

  • 🧱 Your spinal discs get compressed, especially in your lower back. The girdle muscles disengage and spinal load is unsupported
  • 💤 Postural muscles switch off, because they’re not being challenged. They get weaker and stiffer
  • 🪨 Joints stiffen up, especially in the hips and lower spine. Range of motion is a practiced fitness. If you practice being still, the joints don’t get challenged at range. They stiffen accordingly.

Sitting itself isn’t evil—it’s the prolonged, uninterrupted sitting that causes trouble. Evolution designed our bodies for movement, not hours hunched over a desk or slouched on a couch. We are meant to bend, reach and extend.

And poor sitting posture? That just multiplies the risk. Slumping, leaning forward, or craning your neck to see a screen can strain muscles, irritate nerves, and accelerate wear and tear on your spine.

Three Simple Ways to Sit Smarter

Here’s how to turn sitting from a risk into a manageable habit:

1. ⏰ Take Breaks Every 50 Minutes

Set a timer. Get up. Walk. Stretch. Move your body.
 Even just 2–3 minutes of movement can reduce disc pressure, boost circulation, and reactivate key postural muscles.
 Try walking to the printer, filling your water bottle, or doing a quick lap around the office or house.

2. 🪑 Improve Your Ergonomics

A good chair and desk setup can save your spine.

  • Sit with your hips slightly higher than your knees.
  • Keep feet flat on the floor or a footrest. If you are vertically challenged you need a footrest.
  • Your monitor should be at eye level, so your neck stays neutral.
  • Avoid leaning forward—use a small lumbar support or a rolled-up towel behind your lower back. It supported the correct lumbar curve.

Your body should feel supported, not strained.

3. 🔄 Add Gentle Movement to Your Day

Even if you sit a lot, counteract it with flexibility and activation exercises.
 Here are two you can do daily (takes less than 5 minutes):

  • Seated Pelvic Tilts: While sitting, rock your pelvis forward and back slowly. Do 10 reps to gently mobilise the lumbar spine.
  • Standing Lumbar Extensions: Place your hands on your hips, gently arch backward 10 times. Great for offsetting that forward-hunched position.

The Bottom Line

Sitting is part of modern life—but back pain doesn’t have to be. By becoming more intentional with how and when you sit, you can reduce stiffness, protect your discs and joints, and keep your postural muscles working for you instead of against you.

And remember: It’s not about being perfect. It’s about small, smart actions that add up. Every little shift helps.

Next Week: Beware of Reaching Too Far
 You’ll learn why those quick little movements—like grabbing something from the back seat—are one of the sneakiest causes of back pain.

P.S. Know someone who sits all day and struggles with back pain? Let them know—they’ll thank you.
 Need help with back pain now? Book an appointment or reply with your questions.