Why Sitting Is Wrecking Your Back (And What to Do About It)

Hey everyone, it’s Dr. Eric. You may have heard me on my podcast Back To Better, which focuses on chiropractic and its benefits. But over here, we’re going to be focusing on general wellness, including safe, smart ways to start feeling better in your daily lives. Today, we’re talking about sitting. It’s something that’s silently messing with millions of people’s spines every single day. Whether it’s at a desk, behind the wheel, or binge-watching Netflix, sitting has become a bigger part of our lives than ever—and honestly, it’s a big reason why so many people deal with back pain, neck stiffness, and poor posture.
Now, I’m not here to shame you for sitting. We all do it. I’m sitting right now recording this. But the key here is balance—and awareness.
When we sit for long periods, especially with poor posture, we put extra pressure on the lower back. The spine gets compressed, muscles weaken, and circulation slows down. And over time, this contributes to what I like to call “tech slump”—shoulders rounded forward, neck craned down, and back muscles overworked.
So what can you do?
Start small. Try standing up at least once every 30 minutes. Set a timer if you need to. Even just standing and stretching for 30 seconds can do wonders. If you work at a desk, consider a standing desk setup or something adjustable.
Also, check your posture. Your feet should be flat on the floor, hips and knees at about 90 degrees, and your screen should be at eye level—not below it. Think tall spine, shoulders relaxed.
And here’s a pro tip: a lumbar roll or small pillow behind your lower back can help maintain that natural curve in your spine.
You don’t need to overhaul your life—you just need to interrupt those long sitting sessions and move a little more. Your spine will thank you.
Alright, that’s your wellness chat for today. If this helped, share it with someone who’s been glued to their chair lately. Talk to you next time!