Are You Sitting Too Much? 5 Ways Prolonged Sitting Contributes to Back Pain

The average American spends about 10 hours a day sitting—at desks, in cars, on couches, and at dining tables. While sitting might seem harmless, this sedentary behavior has earned the ominous nickname “the new smoking” among health professionals. For your spine, in particular, prolonged sitting can be surprisingly damaging.

Back pain is now the leading cause of disability worldwide, and our increasingly sedentary lifestyles are a significant contributing factor. What’s particularly concerning is how many people don’t realize that their daily sitting habits could be the primary source of their persistent back discomfort. So, here’s what’s going on, including all the ways sitting can contribute to back pain.

1. Increased Pressure on Spinal Discs

When you sit, the pressure on your lumbar discs increases by nearly 40% compared to standing. This pressure concentrates primarily on your lower back, which bears much of your upper body weight while seated.

This constant compression forces fluid out of your spinal discs and reduces their ability to absorb shock and maintain proper spacing between vertebrae. Over time, this can lead to premature disc degeneration, bulging discs, or even herniation, especially if you’re frequently slouching forward.

The human spine evolved for movement, not static positioning. Regular position changes help distribute pressure more evenly and allow discs to rehydrate. So, what can you do? Well, we suggest standing up every 30 minutes, even if just for a minute, to give your spine relief from consistent pressure patterns.

2. Weakened Core and Back Muscles

One of the more insidious effects of prolonged sitting is muscle deconditioning. When you sit for extended periods, your core and back muscles—which are designed to support your spine—essentially switch off. These muscles gradually weaken from lack of use, creating a vicious cycle: the weaker they become, the less support they provide, and the more vulnerable your spine becomes to injury and pain.

Your body operates on a “use it or lose it” principle. Muscles that aren’t regularly engaged begin to atrophy, losing both strength and endurance. For your back, this means less natural stabilization during everyday movements, placing additional stress on passive structures like ligaments and discs not designed to bear the full load.

However, the effects can be reversed through consistent activation of these muscle groups throughout the day.

3. Tightened Hip Flexors and Hamstrings

Sitting places your hips in a flexed position, shortening your hip flexor muscles. When these muscles tighten over time, they pull on your lower spine, altering its natural curve and creating what’s known as an anterior pelvic tilt. This postural change increases the curve in your lower back, compressing the posterior elements of your spine.

Similarly, your hamstrings—the large muscles at the back of your thighs—can become tight and shortened from prolonged sitting. Tight hamstrings pull on your pelvis from the opposite direction, potentially flattening the natural curve in your lower back. This tug-of-war between tight hip flexors and hamstrings can create significant stress on your lumbar spine.

The effects of these muscle imbalances don’t stay confined to your sitting posture. They alter your standing and walking mechanics as well, potentially contributing to pain even when you’re not sitting.

4. Poor Sitting Posture and Ergonomics

While sitting itself creates challenges for your spine, poor sitting posture multiplies these issues. Leaning forward to look at a screen, hunching your shoulders, or twisting to reach items on your desk forces your spine into unnatural positions that significantly increase the strain on your back.

Many people also sit with uneven weight distribution, favoring one side over another. This asymmetrical loading creates muscle imbalances and can lead to functional scoliosis—a reversible curvature of the spine that develops from habitual positioning rather than structural abnormalities.

Even with perfect posture, poorly designed workstations or furniture can force your body into compromised positions. Chairs that are too high or too low, desks at improper heights, or screens positioned incorrectly all contribute to spinal strain accumulating over time.

5. Reduced Blood Flow and Nutrient Delivery

Healthy spinal discs depend on movement to receive nutrients. Unlike most body tissues, discs have no direct blood supply and instead rely on a diffusion process facilitated by movement. Sitting for long periods reduces this essential movement, potentially depriving your discs of the nutrients needed to remain healthy.

Extended sitting also restricts blood flow throughout your lower body, including the muscles that support your spine. This reduced circulation can lead to tissue inflammation and delayed healing of microdamage that occurs naturally with daily activities. Over time, this can contribute to chronic pain conditions that become increasingly difficult to resolve.

The sedentary nature of prolonged sitting also impacts your overall metabolism, potentially contributing to weight gain that places additional stress on your spine and supporting structures.

If you’re concerned about how much you’re sitting and your spinal health, your Noblesville chiropractor is here to help. At Anchor Health Chiropractic, our team can help you navigate pain and potentially avoid it. Book your appointment with us today!