Summit interventional spine expert Seth Bires, DO, explains why sitting for hours every day can affect your health and shares some simple ways to add movement to your routine.
What Happens to Your Back When You Sit All Day?
Many people spend much of their workdays sitting in front of a computer, whether in an office or from home. Too much sitting has been linked with a significant number of health problems, including heart disease, diabetes, obesity, and dementia, and it can certainly strain your neck and back muscles.
Sitting puts increased pressure throughout your entire spine. This increased pressure can compress the discs that serve as padding between the spinal bones as well as put excessive stress on the other joints of your spine. “Sitting too much can also lead to weakness of the muscles that are needed for spinal stabilization,” Dr. Bires said.
5 Easy Ways to Minimize Sitting’s Effects on Your Back
- Sprinkle “movement snacks” throughout your day. You don’t need to add a big daily workout to your schedule — in fact, research suggests that a single daily exercise session won’t necessarily undo the effects of sitting the rest of the day (although daily exercise is still one of the best things you can do for your overall health).
- Set your timer and move every hour. Get up at least every hour and move around for five minutes. You can do some light stretching near your desk — there are a lot of good videos online that can take you through a five-minute stretching or light exercise routine — or you can get up and take a quick walk. You could even put on a favorite song and groove for a few minutes. Any kind of movement will be beneficial.
- Strengthen your spine stabilizers. Add a few back-, core-, and leg-strengthening exercises to your routine. A stronger back and core will help your muscles support your spine as you sit. “It is important that you choose an appropriate cumulative load for your strengthening exercises because overdoing it can also lead to back injuries,” Dr. Bires noted.
- Watch that posture. When you sit for too long, especially as your muscles get weaker, it’s easy to hunch over without realizing it, rounding your shoulders and jutting your head into a forward posture. Check and correct your posture throughout the day, and try to sit up rather than slouching.
Desk and chair ergonomics are also essential for helping maintain good posture. It is important that your computer screen is at eye level and the keyboard is in a comfortable position. You can also consider a standing desk if excessive sitting exacerbates back pain. Also, don’t forget adequate lumbar support to prevent excessive prolonged flexion of the lumbar spine. - Get into the stretching habit. Just as you might do some wrist stretches to prevent fatigue and stave off carpal tunnel syndrome, a few simple stretches can promote flexibility and mobility. You can find some easy routines online, and you can also talk with your healthcare provider to get some ideas.
“Given our modern life, it is easy to be stuck in a chair for long stretches of your day,” Dr. Bires said. “It is important to always keep in mind the importance of movement, proper ergonomics, posture, exercise, and spinal mobility in order to maintain a happy and healthy spine.”
