Surgeon shares how sitting for long hours can hurt your back

Sitting for long hours can hurt your back (Picture Credit: Unsplash)

Sitting all day is a relatively benign activity, right? All that sitting at a desk or on devices can lead to stiffness, poor posture and chronic pain. Being aware of these health hazards and taking the necessary measures to avoid them is crucial for caring for your spine and overall good musculoskeletal wellbeing.

In today’s fast-paced, tech-centered world, most of us spend a significant chunk of time sitting — at our desks, in front of screens or during long commutes. Sitting might not be outright dangerous, but it’s a particularly unhealthful way to spend so many of your waking hours. Most people today need to work in front of the computer for long hours, and the truth is that this simple habit can slowly damage your spine without you ever noticing symptoms.

Sitting for long periods puts pressure on your lower back causing blood vessels to close off or “collapse” limiting blood supply to spinal discs. This causes an imbalance in posture, decreasing flexibility and chronic back pain. Unlike our ancestors who were constantly on the move, we have sedentary lifestyles, which leave our spine in a fixed and unhealthy position for long periods of time.

According to Dr. Ramachandran G, Consultant – Spine & Deformity Surgeon at Aster Whitefield Hospital, sitting for more than 6-8 hours a day can speed up the degeneration of your spine and lead to long term back issues. Understanding how sitting impacts your spine — and making small, consistent changes to your posture, movement and work environment — can prevent lasting damage and help you maintain spinal strength.

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1) Increased pressure on spinal discs

The moment you sit, and even more so if you are slouching, the weight that your lumbar discs (lower back) are forced to bear is almost twice as much as in the case of standing. Thus disc bulges or herniation resulting in the eventual appearance of back pain, sciatica or nerve compression may be the consequence of this long period of time.

2) Weakening of core and back muscles

Being seated for a long time weakens the core, glutes, and back muscles as these parts are not used during the act of sitting. Thimpese muscles are the main ones which are designed to support the spine. The moment they deteriorate, the spine is left to carry the load itself, thus the possibility of pain and injuries increases significantly.

3) Bad posture = long-term misalignment

Bad body-position habits like leaning forward, crossing legs, or working without back support provoke development of improper posture. Personal perception of bad postures may contribute to the total change of spinal alignment thus chronic neck, shoulder, and lower back pain caused by the mentioned structures may develop.

4) Reduced blood circulation to spine

When one is overly engaged in a task of a long duration and the sitting is prolonged then that is a scenario in which the flow of oxygen-rich blood is limited to tissues of the spine. In this situation, the aging processes in those areas will be quick because of the lack of the necessary nutrients and oxygen, which can cause them to become stiff and less flexible later on.

5) Stiff joints and muscle tightness

Continuous sitting of a long duration causes shortening of the hip flexors and hamstrings, as well as it stiffens the joints of the spine. This condition leads to the spine becoming misaligned which is why it is painful even when one performs simple movements.

6) Higher risk of spinal degeneration

Continued omission of the issues resulting from prolonged sitting can gradually cause one to develop spinal arthritis and disc degeneration and in the worst cases, spinal stenosis. These diseases affect the possibility of one's movement and over time they seriously lower the quality of life of an individual.

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7) Mental stress worsens pain

Among other factors, stress caused by work and poor posture can lead to muscle tension. This, in turn, can result in increased pain. The connection between the mind and body is very significant in case of chronic pain in the spine.

Spine Tip:

Take micro-breaks every 30 minutes, stretch, walk for 2-3 minutes, and invest in an ergonomic chair or standing desk. Regular exercise—especially core strengthening, yoga, and walking—keeps the spine flexible and strong. If you already have back pain, don’t ignore it—early diagnosis prevents bigger spinal issues later.

FAQs on impact of working for long hours on one's back:

Why does sitting for long hours cause back pain?

Sitting for extended periods puts pressure on the spine and weakens core and back muscles, leading to stiffness, poor posture, and eventually chronic back pain.

What are the long-term effects of poor posture at work?

Consistently slouching or leaning forward can lead to spinal misalignment, muscle imbalances, herniated discs, and reduced flexibility over time.

How can I prevent back pain while working long hours?

Use an ergonomic chair, keep your monitor at eye level, take short breaks every 30–45 minutes to stretch or stand, and maintain proper posture with both feet flat on the floor.

Does standing while working help my back?

Alternating between sitting and standing can relieve pressure on the spine and improve circulation. However, standing too long without movement can also cause strain — balance is key.

When should I see a doctor for work-related back pain?
If pain persists for more than a few weeks, radiates down your legs, or is accompanied by numbness or weakness, consult a healthcare professional for evaluation and treatment.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.