Back Pain a Hazard of Prolonged Sitting, says Step & Spine Physical Therapist

Step & Spine owner and physical therapist Barrett Ford says he’s often asked about posture, specifically as it relates to prolonged sitting. With an increasing number of people spending hours a day at a desk or in front of a computer, the questions persist:

Is there an ideal posture? And if so, what is it?

“The optimal posture is movement,” Barrett answers. “It’s not that you’re sitting in this perfect, upright posture. It’s about movement – about taking a break from sitting by standing up, stretching and walking around.”

Few things illustrate this more than Barrett’s own observations throughout his 20-year physical therapy career. Certified in Mechanical Diagnosis and Therapy of the Spine, Barrett says the negative effects prolonged sitting has on the back are difficult to overlook.

“With what’s happened in our world – the beginning of the information age and all that’s come with it – we see more sedentary occupations than heavy labor,” he said. “So as time’s gone on, I’ve started to see more back problems in people who sit at a desk all day as opposed to those who spend their days lifting, bending, walking, and doing manual labor.”

The reason: prolonged sitting places unnatural and unequal pressure on the spine that, over time, can lead to pain, injury and long-term damage.

Understanding the Spine

When you think of the spine, Barrett says, consider it a structure made up of stacked blocks – the vertebrae. Between each vertebra are gel-like cushions, called discs, which exist to absorb shock and load as well as allow for mobility. In an ideal world, the pressure of weight would be absorbed equally around each disc.

Prolonged sitting, however, doesn’t promote such ideal conditions.

“There’s a flexion or bending component to the spine when we sit,” said Barrett. “The blocks collapse in the front and open in the back, so over time, the gel starts to migrate to the back and begins to break out of the cartilaginous rings. That’s where you start to get backward or posterior migration of the disc. This can lead to bulging or herniated discs.”

Just sitting at a slumped position or bending at the waist can increase disc pressure by 200 to 300 percent, according to Barrett. Imagine the pain and damage such pressure can cause when prolonged and repeated for days, weeks and months at a time.

“Simply the prolonged, backward pressure of the disc can cause referred pain in a person’s hips and buttocks,” Barrett said.

And since nerves exit the spine in the back – precisely where the pressure is the highest – nerve damage can develop over time, which could lead to arthritis and the shrinking (dehydrating) of the discs.

Counter the Effects of Sitting

But let’s face it – despite the spine-related risks associated with the lack of movement, desk jobs aren’t going away any time soon. This is a given in today’s world, one that Barrett and other physical therapists accept.

That said, however, Barrett is quick to offer four suggestions that, if implemented daily, can allow the “desk jockey” to make the best of their sedentary situation:

1. Mind Your Posture: Though Barrett likes to say the best posture is movement, even the most independent workers can often feel strapped to their workstations for long periods of time. It’s paramount, then, that desk jockeys mind the points of ergonomically correct sitting, as described by Barrett:“With your feet on the floor, sit in a position where the hips are higher than the knees,” he said. “Also, support the lumbar spine by placing support (e.g., a pillow) in the hollow of the lower back, and sit up straight with your earlobes over your shoulders.
2. Frequently Break From Sitting: Don’t sit for more than 10 or 15 minutes straight without taking time out to stand, go for a walk, get a drink of water or visit the bathroom. If you’re on the phone, stand while you talk.“By moving your back from a loaded position, you’re giving it a break,” Barrett said. “While you’re standing, it’s good to do a few back bends to help equalize the pressure you’re putting on the spine while sitting.”
3. Listen to Your Body: If sitting starts to bother you – if you feel stiff or sore – stand. If standing’s bothering you, go for a walk. And if walking bothers your back, recline or lie down. “Each step along this progression works to unload additional pressure in your back,” Barrett says.
4. Start a Walking Program: According to Barrett, regular walking is necessary in maintaining a healthy back. He suggests that developing a routine that includes walking during your lunch break each day.

“All spines need to walk,” he said. “Using a walking lunch to split your day is a great way to unload the pressure in your back and help ensure a healthy spine.”

Remember, the spine is the core of your body, and proper spine function serves to make the entire body feel better. If you’re concerned with the effects that long-term sitting is having on your spine, or you’ve been feeling pressure and/or pain emitting from your back, Barrett and the Step & Spine Physical Therapy team can evaluate the problem and help put you on a coarse toward better spine health. Give us a call in Sisters at 541-588-6848 or at our Redmond location, 541-504-5363, to set up an appointment.