Why sitting for long periods is so bad for your back
On average, a Dutch person sits for more than 8 hours a day — at the office, in the car, and at home on the couch. That is a problem, because our backs are not designed to stand in the same position for hours. When sitting for long periods, three things happen that back problems :
- Increased pressure on intervertebral discs — in a seated position, the pressure on your L4-L5 disc is up to 40% higher than when standing.
- Weakening of core muscles — your abdominal and back muscles are not activated and lose strength
- Shortening of the hip flexors — this pulls the pelvis forward and causes a hollow back (hyperlordosis)
The good news? With the right approach, you can effectively combat back pain caused by prolonged sitting — and even prevent it.
The 5 most common causes
1. Poor work attitude
Slouching, a screen that is too low, or a chair without lumbar support — these are all factors that strain your back. An ergonomically designed workplace is the first step towards a healthy back.
2. Too few breaks
Getting up and moving for at least 5 minutes every hour makes a big difference. Set a timer on your phone as a reminder.
3. Lack of core stability
Weak abdominal and back muscles cannot properly support the spine. Targeted exercises strengthen your “natural corset”.
4. Stress and tension
Psychological stress often manifests as physical tension — especially in the neck, shoulders, and lower back. Relaxation techniques and stretching help enormously with this.
5. No compensation after work
After a day of sitting, it is essential to stretch your back and reverse the compression. This is where traction therapy comes into play.
7 practical tips for back pain at the office
- 90-90-90 rule — Knees, hips, and elbows at 90 degrees. Feet flat on the ground.
- Screen at eye level — The top of your screen should be at eye level to prevent neck and upper back pain.
- Dynamic sitting — Change your sitting position every 30 minutes. Optionally, use a balance ball for active sitting.
- Micro-breaks — Stand up every hour, walk to the coffee machine, or do 10 squats next to your desk.
- Lumbar cushion — A small cushion in the hollow of your lower back supports the natural curve.
- Standing desk — Alternate between sitting and standing. Start with 2 x 30 minutes of standing per day.
- Stretch after work — Spend 10-15 minutes stretching your back every evening. The backstretcher is ideal for this.
The best solution: traction after a day of sitting
After sitting for 8 hours, your intervertebral discs are compressed and your muscles shortened. Traction therapy reverses this process: by gently stretching your spine, the discs are given space to reabsorb fluid and recover.
The Backstretcher Original is specially designed for home use. In just 5-10 minutes a day:
- Relieves the compression on your intervertebral discs
- Stretch your shortened muscles and fascia
- Improve blood circulation in your back
- Reduce your muscle tension and stiffness
Check out our complete practice guide for the best positions and routines.
Exercises you can do at the office
Cat-Cow stretch (2 minutes)
Sit on your hands and knees (or do it standing with your hands on your desk). Alternate between an arched back (cat) and a rounded back (cow). This mobilizes the spine and relieves tension.
Seated spinal twist (1 minute per side)
Sit upright, rotate your upper body to the left, and grasp the backrest. Hold for 30 seconds and switch sides. This stretches the rotational muscles of the back.
Hip flexor stretch (1 minute per leg)
Stand up and place one foot forward into a lunge position. Push your hip forward until you feel a stretch in the front of your back leg. This compensates for the shortening caused by prolonged sitting.
When to see the GP?
Back pain caused by prolonged sitting is usually harmless and improves with movement and stretching. However, see your doctor if:
- The pain persists for longer than 6 weeks despite self-care
- You experience tingling or numbness in your legs
- You have difficulty urinating or defecating
- The pain gets worse at night
Frequently Asked Questions
How many hours of sitting per day is harmful?
Research shows that sitting for more than 6 hours a day significantly increases the risk of back problems. It is not just about the total time, but also about the duration of uninterrupted sitting. Taking a break every 45-60 minutes is essential.
Does a good office chair help with back pain?
An ergonomic chair definitely helps, but it does not solve the underlying problem. Even in the best chair, prolonged sitting is strenuous. Combine a good chair with regular breaks and daily back care.
Can I use the backstretcher at the office?
Yes! The Backstretcher Original is compact enough to take with you. Lay it on the floor during a break and do 5 minutes of traction. Many users even keep one at the office.
More tools for the office
In addition to the backstretcher , ergonomic aids can improve your workplace. On bodybow.nl, you will find ergonomic cushions and exercise balls that support your posture.
View the complete range for a healthy back on Bodybow.nl — from foam rollers to massage products.