Back pain has become one of the main problems of modern man. Many hours of computer work, driving, watching TV series or playing video games lead to the body increasingly signaling fatigue, stiffness, and pain in the lower back or neck. Experts explain how to find relief.
According to the World Health Organization, "sciatica 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 and driving — is one of the strongest risk factors for lower back pain.
Our tendency for prolonged sitting or semi-reclined resting goes against 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 posture, the spine gradually loses its natural position. In a healthy state, it has natural curves: an inward curve in the lower part and an outward curve in the upper part. It is this S-shape that helps to evenly distribute the load.
But when you sit for a long time, the neck often extends forward, the shoulders slump, and the lower back loses support. As a result, the load shifts to the muscles, ligaments, and intervertebral discs, which causes pain.
Specialists note that the problem is not limited to the lower back. Prolonged sitting can cause headaches, neck tension, stiffness in the middle back, as well as tingling and numbness in the buttocks and legs.
This particularly often happens to people who barely move throughout the day. Moreover, a body unaccustomed to physical activity is more easily injured even during normal garden work or sports activities.
A separate problem has become the habit of constantly looking at a phone. 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 argue: changing how you sit will help much more than trying to maintain a "correct" posture all day.
According to specialists, any posture you maintain, no matter how exemplary it may seem, 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.
Research confirms 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 sit 66 minutes less 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 are forced 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 while 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.
Equip your workspace ergonomically.
The chair should support your back, elbows should preferably be kept 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 more easily endure prolonged sitting.
Try the "T-raise" exercise.
Lying on your stomach, extend your arms out to the sides, forming the letter "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 does not go away even after changing habits and physical activity, you should consult specialists. A physiotherapist or orthopedist can help you choose exercises and modify your lifestyle to reduce the load on the spine and prevent the development of more serious problems.
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