How Sitting All Day Is Damaging Your Back And What To Do About It

February 14, 2022

While millions of people work full-time jobs that require them to sit for extended periods of time, many may not realize just how detrimental sitting all day is for their back. Spending the majority of the day in a seated position can leave your spine stiff, sore, and in pain due to the amount of stress sitting puts on the muscles and discs in the back and neck. While sitting all day may cause damage to the back, there are fortunately simple solutions to ease the pain while healing and reversing the damage. Check out this handy tips now!

Change Position

Sitting puts, at least, double the stress on the spine as opposed to standing. And if the body slouches when sitting it increases that pressure even more. Movement is vital to incorporate throughout the day as disks in the spine act as shock absorbers in the body and if the body remains still, these disks do not receive the necessary nutrients they need which lead to tightness and pain. Set a reminder to get up and move around the work environment, at least, every fifteen to thirty minutes. Even standing up and stretching gets the blood flowing throughout the body which reduces stress and pain.

Next, learn the importance of lumbar support.

Lumbar Support

Supporting the lumbar by way of a lumbar roll or pad can significantly assist in providing support for the lower back, which decreases pain and allows for further support. Lumbar rolls are approximately 6” in diameter and help support the natural curvature of the spine. They can also be utilized in the car or virtually any chair. Not only does lumbar support help prevent and relieve lower back pain, but it also helps promote and correct an individual's posture by simply filling in the gap between the lumbar spine and the seat.

Continue reading to explore how using a standing desk can help alleviate back pain and further prevent damage.

Standing Desks

Some offices are opting to provide their employees with raised desks to encourage standing up, which not only encourages strength in your spine but also burns more calories. Not to mention, a standing desk also boosts productivity and reduces chronic back pain and inflammation. Ask your employer if one of these desks may be an option that can be provided, if it is not, ask if perhaps you can bring in your own. Standing at your desk can still be an option even with standard desks by raising the screen and keyboard by propping them up with books or boxes to avoid slouching over while working.

Reveal how working out can help prevent further damage to your back.

Working Out

Working out on your breaks can be an incredibly effective way to cope with chronic back pain and inflammation caused by sitting. If you have regular breaks, use this time to head outside and take a short walk, even if it is just around the parking lot. If eating at your desk is an option, eat during office hours and use the time for your lunch break to walk or even hit the local gym to stretch and sneak in a quick workout! If all else fails, doing a five-minute power stretch can help your back and body feel better again.

Discover this next helpful tip that not only reenergizes your body but your mind too!

Desk Yoga

There are various exercises that can be used for desk yoga, from the comfort of your own chair. Simply taking a five-minute break from staring at the screen to stretch the spine by twisting it gently left and right, and side to side can be vitally effective in getting the blood flow to the area that may be lacking. Be sure to take this time to stretch the hands and wrists as well. There are countless desk yoga stretches available online as well. Besides helping the body, taking a quick break to allow your brain to rest and recharge with meditation can also greatly improve your stress levels and overall mental health as well.

Take a sip of this next refreshing beverage, which can help relieve back pain.

Drink Lots Of Water

Water is a natural lubricant for the joints and muscles throughout the body. When the body does not receive enough of this natural lubricant, the joints and muscles become tight and aching leading to chronic pain and stiffness, especially in the back. Ensuring adequate water consumption throughout the day can greatly assist in reducing back and neck pain, stiffness, and inflammation that may be caused by sitting for prolonged periods of time. Not to mention, water will help keep your mind focused and sharp while working as well.

Unveil how to alleviate stress and how it causes back and neck pain now.


When at work, stress is involved, and when stress occurs it has the tendency to literally become stored within the muscles, particularly in the neck and back. Many notice at the end of a highly stressful day, their shoulders become more tense and painful than usual. This is due to the increase in cortisol levels rising and traveling through the body and becoming lodged in certain areas. Try and ward off stress levels as much as possible to avoid increased pain in the back and neck. As previously mentioned, try alleviating stress by taking a five-minute break to recharge, going for a walk, practicing desk yoga, listening to music, and reading.

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