On average, people spend approximately 10.4 hours sitting each day. This has increased overall as the workforce changed after COVID-19, allowing more people to work from home. It is generally known that sedentary behaviours have substantial risk for many chronic diseases including cardiovascular and musculoskeletal.

Yes, sitting too much can contribute to low back pain. Sitting in isolation does not put much load through the spine. However, prolonged sitting puts increased pressure on the discs in the lower spine and can reduce hip flexor flexibility, which can lead to lead to unfavourable strain to lumbo-pelvic area and consequently increases the discomfort, pain, and­ injury risk in lower back area. Several factors related to extended sitting can contribute to low back pain:

• Poor Posture: Sitting for long periods, especially with poor posture, can put unnecessary strain the muscles, ligaments, and discs in the lower back. This is especially the case where there is little to no lumbar spine support or sitting on an uneven surface.
• Weak Muscles: Lack of movement can lead to weakened core, legs, and back muscles, reducing their ability to support the spine properly in both static and dynamic movements. A seated position also forces to muscles to stay in a flexed position, consequently reducing the flexibility of the muscles as well.
• Reduced Circulation: Sitting for extended periods can reduce blood flow to the muscles and discs in the back, leading to stiffness and pain. It can also decrease the disc hydration and nourishment which can reduce the disc volume and height, leading to stiffness.
• Increased Pressure on the Spine: Sitting increases the pressure on the spinal discs. If the pressure remains for too long a period, it is possible for the disc to cause irritation of the nerve root that link with the disc.

Prolonged sitting is a widespread phenomenon of modern society. Yet it is something that can be addressed to reduce the risk of low back pain and various chronic conditions. To address these effects, the general recommendations are to:

• Maintain neutral spine when sitting: This can be done ensuring that there is a good ergonomic set up including a good lumbar spine support, good upright support and feet flat on floor.
• Avoid prolonged static postures: As much as work may be holding you down or the binged show is too good, implement frequent bouts if standing or walking to reduce the static position of sitting.
• Reduce the biomechanical loads: An ergonomic assessment will help reduce the biomechanical load. Things to consider is the height of the table and chair, lumbar support, laptop/computer distance, keyboard distance and stability of chair.
• Incorporate short active breaks in the work time: Best advice is if you haven’t moved from the sitting position for the past hour, get up and take a moving break. It doesn’t have to be 30 minutes away from your work, it can be as simple as standing nearby and moving your hips side to side.
• Follow the recommendations of daily physical activity: As mentioned, most people sitting for more than 10 hours a day. Therefore, it is important to ensure that the recommended daily physical activity is achieved (World Health Organization recommendation is that any amount of physical activity is better than none but at least 150 minutes of moderate-intensity physical activity per week).

The simple act of sitting for too long can be a cause for long back pain. Instead of ignoring the problem, getting a comprehensive assessment and physiotherapy treatment will help manage the ergonomic position, provide appropriate activity modifications and help reduce the risk of low back pain.

So, if you or someone you know is sitting for most of their day and potentially already has some low back pain, don’t let it continue and get worse. Contact us today to schedule a comprehensive assessment and personalised treatment plan.

Our experienced physiotherapists are here to help you recover quickly and prevent future injuries.

Call us now on (02) 4721 1222 or book an appointment online.