Are You Suffering From Back Pain From Sitting Too Long?

Are You Suffering From Back Pain From Sitting Too Long?

With many of us spending more time indoors than we are used to, it is becoming more common to see the musculoskeletal effects that sitting for large spans of time is having on the people in our community. In fact, many people are complaining about back pain from sitting too long!

Times where we would usually be moving about to get to work have been replaced with simply walking to the home office and sitting down. While we’re sure many of you relish not having a daily commute to and from work, prolonged sitting at home is becoming more and more the new normal these days.


These are the common side effects we’re seeing in clients that sit for too long: 

  • Pain and tightness in the upper, mid and lower back
  • Pain and stiffness in the neck
  • Headaches
  • Jaw pain
  • Shoulder, elbow and wrist symptoms
  • Generally feeling fatigued, tired and sluggish 


Here are the best ways to reduce the side effects of issues like back pain from sitting too long: 

  1. Get up every 45 minutes – make sure you move around and stretch at least once an hour, even if it is just to get a cup of tea! 
  2. Invest in a stand-up desk – Invest in a desk that allows you to sit and stand. This way you can reduce the amount of time you are static in one position, which is the main issue with prolonged sitting. 
  3. Make sure you have an ergonomic setup – Making sure your desk situation is ergonomic will limit the amount of strain you put on your body while working. If needed, seek professional help on arranging this for your home office. 
  4. Exercise regularly – 30 minutes of exercise a day is the minimum amount of exercise that is recommended to keep healthy and reduce the effects of a sedentary lifestyle. 
  5. Invest in a trigger ball – Use a “peanut”-shaped trigger ball by placing it against your upper back so it rests either side of your spine and pressing against a wall. This will help relieve the muscles in your back. 
  6. Invest in a foam roller – Using a wide foam roller, place it under your upper back and roll out the muscles. This will also help relieve those tight muscles. 
  7. Book a massage – If you are suffering with headaches and a tight back it may be time to book in for an appointment with Eiko, our therapeutic massage therapist. 

– Eiko is available at tonika health for  Remedial Massage appointments now. If you would like to make a booking, please  book online

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