Sitting Smarter: Protecting Your Spine in a Sedentary World

Written By Gabrielle Morrison

The average Australian spends up to 10 hours a day sitting—whether working, commuting, or relaxing.⁴ Over time, this sedentary lifestyle can take a toll on the spine, especially when posture isn’t ideal.

How Sitting Affects the Spine

Prolonged sitting compresses spinal discs, weakens postural muscles, and can lead to:

  • Lower back and neck pain

  • Tight hips and hamstrings

  • Reduced circulation

  • Slouched or rounded shoulders

Without regular movement and proper posture, the body slowly adapts to this "sitting shape," which affects how we stand, walk, and even sleep.

Small Changes Make a Big Difference

  • Sit with both feet flat on the floor and knees level with hips

  • Keep screens at eye level to reduce neck strain

  • Use a small cushion for lumbar support

  • Take breaks every 30 minutes—stand, stretch, walk

At Work and Home

Whether you’re working in an office or caring for your kids, ergonomic awareness can reduce discomfort and improve energy levels. Set a timer to remind yourself to move. Even standing for two minutes an hour can improve circulation and reduce spinal load.

References: 5. ABS, Physical Activity and Sedentary Behaviour, 2022. 6. O’Sullivan PB et al. Back pain and sitting posture, Man Ther, 2006.

Gabrielle Morrison
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