For many people, sitting is an unavoidable part of daily life, whether it’s long hours at a desk, driving, or unwinding on the couch. But while it may feel harmless, spending too much time sitting can take a serious toll on your joints and spine. If you’ve ever stood up after a long period of sitting and felt stiff or sore, you’ve already experienced some of its effects. The good news? There are simple ways to counteract the damage and keep your body feeling strong and mobile.
What Happens to Your Body When You Sit Too Much?
Sitting for extended periods isn’t just about being inactive—it can actually cause structural changes in your body. Here’s what happens:
1. Stiff Joints and Reduced Flexibility
Your joints are designed to move. When you sit for too long, the lack of movement leads to stiffness, particularly in the hips, knees, and lower back. Over time, reduced flexibility can make everyday movements—like bending down or reaching for something—feel more difficult.
2. Weakening of Core and Postural Muscles
Your core and lower back muscles play a big role in keeping you upright and stable. When you sit for hours without engaging these muscles, they weaken, making it harder to maintain good posture and increasing the risk of back pain.
3. Increased Pressure on the Spine
Sitting places more pressure on your spinal discs than standing does, especially if you slouch. Over time, this added strain can lead to back pain, disc degeneration, and even nerve compression.
4. Poor Posture Becomes the Norm
Slouching or leaning forward over a desk may feel comfortable at the time, but it trains your body into poor postural habits. Over time, this can lead to misalignment, chronic pain, and even long-term changes in spinal structure.
5. Increased Risk of Joint Problems
Less movement means less circulation, which can lead to inflammation and joint discomfort. People who sit for long hours may also be at a higher risk of developing arthritis or worsening existing joint pain.
How to Reduce the Impact of Sitting
The key to avoiding these issues isn’t quitting your desk job—it’s making small changes to incorporate movement and better posture into your day. Here’s how:
1. Take Regular Movement Breaks
- Stand up and stretch every 30 to 60 minutes to prevent stiffness.
- Set a reminder or use a standing desk if possible.
- Walk around while on phone calls or during meetings.
2. Adjust Your Workspace for Better Posture
- Keep your computer screen at eye level to avoid hunching over.
- Ensure your feet are flat on the floor and your knees are at a 90-degree angle.
- Use an ergonomic chair with good lumbar support.
3. Strengthen Your Core and Postural Muscles
- Simple exercises like planks, bridges, and back extensions can help support your spine.
- Engage your core when sitting by keeping your shoulders back and avoiding slouching.
4. Stretch and Mobilise Your Joints
- Hip flexor stretches counteract tight hips from prolonged sitting.
- Seated spinal twists help relieve tension in the lower back.
- Ankle circles keep blood flowing and prevent stiffness.
5. Stay Active Outside of Work Hours
- Try low-impact activities like walking, swimming, or cycling to keep joints and muscles strong.
- Incorporate stretching or yoga into your routine to improve flexibility.
Don’t Let Sitting Take a Toll on Your Body, Take Action Today
Sitting may be unavoidable, but its effects don’t have to be. By making small, consistent changes, you can protect your spine, keep your joints healthy, and feel more energised throughout the day.
If you’re experiencing ongoing back pain, joint stiffness, or posture-related discomfort, it might be time to get professional advice. At Advanced Orthopaedics, we offer personalised assessments and treatments to help you move and feel better.
