Back pain? The reason might be how you sit

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According to the World Health Organization, "radicular pain" — lower back pain — is the most common cause of disability worldwide.

Frequent sitting is a real problem: a meta-analysis of 27 studies conducted in 2021 showed that a sedentary lifestyle — especially prolonged sitting in a chair and driving — is one of the strongest risk factors for developing lower back pain.

Our propensity for prolonged sitting or semi-reclining conflicts with what our bodies were designed for, according to experts interviewed by The Washington Post journalists. For most of history, humans were constantly moving: walking, hunting, working physically. Today, many spend almost the entire day sitting.

Why sitting contributes to back pain

When a person sits, especially for a long time and without changing position, the spine gradually loses its natural alignment. In a healthy state, it has natural curves: an inward curve in the lower part and an outward curve in the upper part. This S-shape helps distribute the load evenly.

But when you sit for a long time, the neck often extends forward, the shoulders drop, and the lower back loses support. As a result, the load shifts to the muscles, ligaments, and intervertebral discs, which causes pain.

Specialists point out that the problem is not limited to the lower back. Prolonged sitting can cause headaches, neck tension, stiffness in the mid-back, as well as tingling and numbness in the buttocks and legs.

This is especially common in people who hardly move throughout the day. Moreover, a body unaccustomed to physical activity is more easily injured even during normal garden work or sports activities.

The habit of constantly looking at a phone has become a separate problem. When a person tilts their head down for a long time, an additional load is placed on the neck and upper spine. This leads to stiffness and pain — so-called "tech neck". Excessive tension in the neck area can also affect adjacent nerves, causing arm pain, headaches, and even lower back problems.

The myth of "perfect posture"

When it comes to preventing back pain, experts claim that changing how you sit will help much more than trying to maintain "correct" posture all day.

According to specialists, any posture you maintain, no matter how exemplary it may look, will not be comfortable for a long time. Therefore, the main rule for back health is not to sit motionless. It is much more important to constantly change body position, stand up, move, and give muscles different loads.

Studies confirm this. In one experiment, people who reduced their sitting time by at least an hour a day experienced less back pain after six months than those who continued their usual sedentary lifestyle.

Another study showed that using standing desks allowed participants to spend 66 fewer minutes sitting per day and led to a 54% reduction in neck and upper back pain. But after returning to old habits, the problems quickly returned.

How to reduce back pain if you have to sit all day

If your back suffers from prolonged sitting, experts recommend the following:

Stand up and move, ideally every half hour.

Even a short warm-up — standing up or walking for one or two minutes — already helps reduce the load on your back. If you work driving, get out of the car and stretch during refueling or lunch stops.

Change your posture frequently.

Even small changes in the position of your neck, back, and legs can help. If you have a standing desk, alternate between sitting and standing every hour or two.

Ergonomically equip your workplace.

Your chair should support your back, your elbows should preferably be held at an angle of about 90 degrees, and the monitor should be positioned so that you don't have to constantly tilt your head. Knees are also best kept bent at approximately a right angle.

Work on strengthening your core muscles.

Regular physical activity, strength training, yoga, or Pilates help the body better support the spine and tolerate prolonged sitting more easily.

Try the "T-raise" exercise.

Lying on your stomach, extend your arms out to the sides, forming a "T", then lift them towards the ceiling. Do two sets of six to eight repetitions. This exercise strengthens the muscles that support the back in a sitting position.

If the pain persists even after changing habits and increasing physical activity, you should consult specialists. A physiotherapist or orthopedist can help you choose exercises and modify your lifestyle to reduce the load on your spine and prevent the development of more serious problems.

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