The Risks of Prolonged Sitting (How to Reduce the Side Effects of Sitting All Day)
If you work a desk job, you’ll inevitably spend a lot of time sitting, which can negatively impact your health. The good news? There’s something you can do about it, and a new study from Columbia University says it only takes five minutes. We explain the side effects of prolonged sitting and how you can reduce the risks associated with it.
What happens to your body when you sit all day?
When you sit for extended periods, your blood circulation decreases. Decreased blood circulation leads to lower levels of oxygen throughout the body, and not only can that make you feel sluggish, but it also lowers the rate at which you burn calories. And all of that can contribute to muscle stiffness, sore joints, and weight gain.
Additionally, those who sit for extended periods tend to have poor posture; this can be both conscious (weakened muscles don’t offer enough support for the spine) and unconscious (many people hunch over cell phones, desks, and laptops unknowingly).
Related reading: Learn about “Text Neck,” a condition disproportionately affecting remote workers, and how to avoid it.
Over time, these symptoms can lead to more serious, chronic conditions, including diabetes, obesity, heart disease, and even certain cancers, including ovarian, colorectal, and endometrial.
Orthopedic conditions caused by prolonged sitting
Due to its effects on posture, blood circulation, and muscle fatigue, prolonged sitting can lead to several musculoskeletal conditions, including:
Hip and leg pain
Prolonged sitting can put pressure on the sciatic nerve, which is responsible for movement and sensation in the lower body. Over time, that pressure can irritate the nerve, causing leg and hip pain.
Knee pain
When you sit, the knee is flexed or bent. Maintaining that position for extended periods can strain the muscles surrounding and supporting the knee. That prolonged stress can weaken muscles, causing joint instability and pain.
Back pain
Poor posture while sitting for even short periods can strain muscles and ligaments in the lower back. But when we do it for prolonged periods, it can impact the discs and vertebrae of the spine, which can lead to pinched nerves or herniated discs.
How to reduce the effects of sitting all day (prolonged sitting)
Take a five-minute walk every 30 minutes
We know prolonged sitting is bad for our health, but how often do we need to get up? And for how long? A new study from Columbia University has the answer: Go for a five-minute walk every half-hour. The activity was found to have significantly lowered both blood sugar and blood pressure. Participants also noted better moods and less fatigue throughout the workday.
If you can’t take five-minute breaks that frequently, don’t worry—there’s still good news. The study examined many scenarios and found that even a one-minute walk every hour lowered blood pressure.
Try setting a timer on your phone to remind you to get up and move. If you have a smartwatch, it may already have a built-in feature that reminds you to stand once every hour. When yours goes off, go for a walk instead. You’ll get that much closer to reaching your standing goal while lowering your blood pressure.
Stand while you work
Standing allows your spine to assume a more natural posture, which can reduce back pain and other conditions caused by prolonged sitting. Additionally, it encourages you to move, even if just a little bit, which can improve circulation, strengthen muscles and ligaments, and reduce fatigue.
Consider investing in a standing desk or setting up your own standing workstation. When using one, position your monitor at eye level and arm’s length away from your body. If you’re working on a laptop, you may want to use a separate keyboard and mouse, so you’re not straining to reach the laptop.
Try stretching
Stretching increases blood flow, eases muscle tension, and loosens stiff joints. But the best part? You can stretch while sitting or standing—perfect for workers who can’t take a five-minute walk every 30 minutes.
While sitting, you can try shoulder rolls, neck stretches, and side bends to ease tension in the neck and shoulders.
For back pain, try a seated forward flexion stretch: Begin by sitting in a chair with your feet on the ground shoulder-width apart. While keeping your back straight, slowly bend forward as far as possible. Let your arms hang toward the floor.
Go to physical therapy
Physical therapy can be effective in addressing pain from prolonged periods of sitting. During a physical therapy session, you’ll engage in targeted exercises, including stretching and muscle strengthening, to increase mobility and alleviate pain.
Wondering if physical therapy can help you? Request a same-day appointment with Orlin & Cohen. Our top-ranked specialists are backed by a comprehensive network of convenient in-house resources, including diagnostic imaging and physical therapy. Together, our specialists design a rehabilitation and treatment plan tailored to your diagnosis, condition, and progress.
