Our tendency to enjoy sitting or lounging around seems to run counter to what our bodies were designed to do, according to experts. Do you spend hours a day sitting in an office, driving, or lounging watching TV? Chances are, you have experienced a stiff or achy back.
The Global Impact of Back Pain
According to the World Health Organization, low back pain is the single most common cause of disability worldwide. A 2021 meta-analysis of 27 studies found that a sedentary lifestyle—especially prolonged chair sitting and driving—is one of the strongest risk factors for lower back pain.
Why Sitting Hurts Your Back
Your spine and surrounding muscles are not meant to stay in the same position for long periods. "For most of human history, we have been constantly moving," said Matt Weber, a clinical specialist in orthopedic physical therapy at Johns Hopkins Medicine. "We did not evolve for this level of inactivity."
Good posture keeps your back in a neutral position, maintaining its natural S-shaped curve. People with healthy spines have a natural inward curve in the lower back and an outer curve in the upper back, said Eseohe Edenojie, an orthopedic physician assistant at UTHealth Houston. Respecting these curves can help prevent pain.
Sitting often causes the neck to curve forward, compromising the spine's natural curvature. When the lower back is unsupported, extra strain shifts to muscles, ligaments, and discs, resulting in pain. Keeping muscles contracted for long periods can also lead to buildup of chemicals causing pain and stiffness.
Common Symptoms
Posture-related pain can affect any part of the back, from neck to lower spine. People who sit a lot often complain of headaches, neck pain, mid-spine tightness, and lower back pain that can radiate down the glutes or legs. Looking down at phones for long periods—known as "tech neck"—adds strain to the upper back and neck.
Prevention Strategies
Experts say varying how you sit is more important than achieving perfect posture all day. "Any posture you maintain, no matter how textbook, is not going to be comfortable for a long period," Weber said. "What tends to be healthy is changing what your spine and back muscles are doing throughout the day."
Move More
Less sitting is key. Get up for quick stretch breaks every few hours or exercise throughout the week. A 2024 study found that reducing sitting by one hour daily improved back pain over six months. Another study showed that using a standing desk reduced sitting by 66 minutes per day and led to a 54 percent reduction in upper-back and neck pain.
Adding physical activity helps reduce stiffness and builds strength to support your spine when you do sit.
Expert Recommendations
- Take frequent breaks to stand and stretch.
- Use a chair that supports the natural curve of your lower back.
- Keep your screen at eye level to avoid looking down.
- Incorporate regular exercise, especially core-strengthening activities.
If your back still bothers you, consult a doctor or physical therapist for personalized advice. "It is never too early or late to consult with a professional," said Gina O'Brien, a physical therapist at the University of Pittsburgh Medical Center.
