Prolonged sitting has become a common part of daily life, especially with office jobs, remote work, and long commutes, but spending hours in a seated position can significantly contribute to chronic back pain. When you sit for extended periods, especially with poor posture, the muscles that support your spine become strained and fatigued. Sitting places added pressure on the lumbar discs, which act as shock absorbers for your spine. Over time, this pressure can lead to disc degeneration, herniation, or inflammation, increasing the risk of persistent discomfort. Additionally, sitting for too long tightens the hip flexors and weakens the gluteal and core muscles, which are essential for stabilizing the spine. This muscular imbalance can pull your pelvis out of alignment and place additional stress on your lower back.
Poor sitting habits, such as slouching or leaning forward toward a computer screen, can also cause postural problems like rounded shoulders and forward head posture. These changes shift the spine’s natural curves, increasing strain on the back and neck muscles. Over time, this leads to stiffness, limited mobility, and chronic pain that may interfere with daily activities. Research shows that people who sit for more than eight hours a day without breaks are at a higher risk of developing chronic musculoskeletal issues.
Fortunately, small adjustments can make a big difference. Incorporating regular movement, such as standing up every 30–60 minutes, stretching, or walking, helps reduce spinal pressure and improve circulation. Using an ergonomic chair, keeping feet flat on the floor, and positioning screens at eye level support better posture. Strengthening core and back muscles through exercise also improves spinal stability. By becoming more mindful of sitting habits and integrating movement throughout the day, it’s possible to reduce or even prevent chronic back pain caused by prolonged sitting.
