Back Pain from Sitting at Computer All Day

Why Sitting Destroys Your Back

When you sit, especially with poor posture, the pressure on your lower spine increases by up to 90% compared to standing. Your hip flexors shorten, your glutes deactivate, and your core muscles basically go to sleep.

After hours of this, your body adapts—but not in a good way. Muscles tighten, discs compress, and that dull ache becomes your constant companion.

The Real Problem: You Don't Move

Here's the thing—your body can handle sitting. What it can't handle is sitting without breaks. The human body is designed to move. When you don't:

• Blood pools in your legs and lower body
• Spinal discs lose hydration (they need movement to absorb fluid)
• Muscles fatigue from holding static positions
• Fascia stiffens and restricts movement

What Happens When You Take Breaks

Regular movement breaks, even short ones, can:

• Restore blood flow and reduce inflammation
• Allow spinal discs to rehydrate
• Reset your posture (you'll naturally sit better after moving)
• Activate dormant muscles before they atrophy
• Reduce cumulative stress on joints

The Problem With "I'll Take a Break Soon"

You know you should move. But you're in the zone. Or you'll finish this one thing. Or the meeting runs long. Hours pass. Your back screams.

Silent reminders don't work—you dismiss them without thinking. You need something annoying enough to actually interrupt you.

Quick Desk Stretches for Back Pain

During your breaks, try these:

1. Cat-Cow Stretch — Arch and round your back while seated
2. Seated Twist — Rotate your torso, holding the chair arm
3. Standing Hip Flexor Stretch — Lunge position, push hips forward
4. Walk — Seriously, just walk for 2 minutes