How To Reduce The Negative Effects Of Sitting

If you're reading this right now, chances are you're sitting down somewhere. Hell, as I'm writing this, I'm sitting down. Sitting has become so ingrained in our lives that it can be easy to lose sight of how much we do it—think time spent commuting, eight or more hours at work, several hours for meals, and a few more hours to watch TV, read, or go online. You get it—we're sedentary. 

And if you're a heavy sitter, or have stayed even remotely up to date with health news in the last decade, you know that sitting is straight-up bad for us. 

According to Sarah Kostyukovsky, PT, DPT, OCS, sitting for prolonged periods of time can shorten certain muscle groups—like our hip flexors—and put other muscles in a position where they're not active—like our glutes. 

If you haven't already guessed, physical activity can help us counteract the negative impact of sitting. And while getting up during the day, going for walks, and stretching can make a difference, they're no replacement for moving and strengthening your body through exercise. 

In terms of small but impactful tweaks that you can make to reduce sitting symptoms, fixing your office chair (or wherever you sit the most) and work environment is paramount. 

"You want to make sure you have lumbar support to maintain the natural curve in your low back," Kostyukovsky says. "If you don't have a great chair, you can purchase a lumbar support pillow or roll up a towel and prop that behind your low back." 

Another overlooked (and usually adjustable) aspect of our chairs is the height. If your chair is too high or too low, it will throw off your body's alignment. 

"When sitting, your hips should be above the level of your knees," Kostyukovsky says. "Your feet should be planted on the ground underneath your knees." 

If your chair is too high, you can consider putting a box under your feet to prop them up, and if your chair is too low and can't be adjusted, it may be time to search for another. 

A wise fitness editor once said, "The only way to combat a sedentary life is with an active lifestyle." Yes, that was me, but the point is that movement does add up. Fifteen minutes here, five minutes there—the more you can fit into your day, the better. Going for a longer walk during lunch, taking a break to stretch, or doing some yoga poses when you wake up can make all the difference when it comes to your physical and mental health. 

On the off chance that you need a small but substantial fire under your ass to get moving, let's talk about why sitting, frankly, sucks. 

To start, sitting has unpleasant short-term effects—it can make our hips, back, and elsewhere feel stiff and tight. And if you're experiencing stiffness, pain probably isn't far behind. "Sitting with bad posture, or poor alignment, puts additional stress on our joints," Kostyukovsky says, "as well as soft tissue, like our low back."

Not to mention, the more sedentary you are, the more your body will want to be sedentary. In other words, not getting enough exercise or physical activity can actually make you feel tired. Kostyukovsky confirms this, noting that, "Most people don't know how to sit optimally or get lazy when sitting for prolonged periods." 

The long-term effects are even more motivating—aka they're more serious. Beyond the occasional discomfort or even chronic pain, sitting can cause irreparable damage to our bodies. 

"Over time, sitting can lead to musculoskeletal injuries from muscular imbalances and abnormal joint and soft tissue loading," Kostyukovsky says. "And sitting with poor posture can also lead to irreversible changes in the skeletal system, like an increased curvature in the upper back."