Is Too Much Sitting Wrecking Your Spine? Here’s What You Need to Know

Let’s face it—you're probably sitting while reading this. Whether it’s at a desk, on the couch, or in the car, many of us spend hours a day parked in a chair. But here’s the truth: your body wasn’t built for this. The human body is designed to move—with over 360 joints and more than 600 muscles, we’re made for motion. And yet, modern life has us more sedentary than ever.

So what does all this sitting mean for your spine—and what can you do about it?

Why Does Sitting Feel Comfortable If It’s So Bad?

You’ve probably caught yourself slouching over your desk or phone and thought, “Why is this more comfortable than sitting up straight?” The answer lies in muscle fatigue. Sitting upright with good posture requires effort from your core, back, and shoulder muscles. Slouching gives those muscles a break—but it comes at a cost. Over time, poor posture puts uneven pressure on your spine and wears down your discs and joints.

The Long-Term Damage of Prolonged Sitting

Sitting for extended periods doesn’t just make your back sore—it can actually change the structure of your spine.

Prolonged sitting compresses your spine, tightens your hip flexors, restricts circulation, and weakens your postural muscles. According to the National Institutes of Health, inactivity and excessive sitting are leading contributors to lower back pain. Over time, you could develop:

• Herniated or bulging discs

• Sciatic nerve irritation

• Chronic muscle stiffness

• Reduced mobility and flexibility

And it’s not just your spine at risk—your entire musculoskeletal and circulatory system takes a hit.

How to Protect Your Spine at the Office

Luckily, small ergonomic changes can make a big difference. Here’s how to set your workspace up for spine success:

• Arms: Raise your chair so your elbows form a 90-degree angle while typing.

• Feet: Keep feet flat on the floor. Use a footrest if needed.

• Eyes: Your monitor should be at eye level. Use a laptop stand or external monitor to avoid straining your neck.

• Hands: Keep your keyboard and mouse close, allowing your arms to move from the elbows, not the shoulders.

Simple Office-Friendly Spine Stretches

Movement is medicine. These three exercises are perfect for breaking up long stretches of sitting and promoting spinal health.

➙ Bruegger’s Relief Position

Sit at the edge of your chair, lift your chest, slightly spread your legs, and pull your arms back while squeezing your shoulder blades. Then, gently pull your head straight back (not tilted), creating a stretch across your neck and upper back.

➙ Standing Back Extensions

Stand up, place your fists at your lower back, and slowly lean backward to stretch your spine. Only go as far as is comfortable—this should feel relieving, not painful.

➙ Side Bends

While standing or sitting, place your hands on the sides of your thighs. Slowly bend sideways, sliding your hand toward your knee. Repeat five times per side to loosen up your spine and lateral muscles.

You Don’t Have to Sit with the Pain

If your back pain is already affecting your quality of life, you don’t have to manage it alone. At Performance Plus, we specialize in helping people move better and feel stronger—starting with personalized physical therapy to restore spinal health.

We offer:

• One-on-one care

• Evidence-based, patient-centered treatments

• Strategies to prevent pain before it starts

No referral needed. Most insurance accepted. Let us help you get back to movement, back to life—and back to you.

Need help right away? Call us or schedule a consultation today.

Recent Posts