The Hidden Costs of Sitting

How to Stay Pain-Free at Your Desk

Our bodies were never designed to stay still for hours at a time. Yet for many people, long days at a desk are now part of everyday life. Whether you are working from home or in an office, prolonged sitting is one of the most common reasons people seek support at our clinics.

This article explores why sitting for long periods can contribute to discomfort, what current research tells us about standing desks and movement, and how you can take practical, evidence-based steps to support your comfort and mobility at work.

Why Sitting All Day Can Cause Problems

Prolonged Sitting and Musculoskeletal Discomfort

Spending extended periods seated, particularly in sustained or poorly supported postures, places ongoing load through the neck, shoulders and lower back. Research consistently shows an association between prolonged sitting and increased musculoskeletal discomfort, particularly low back pain (Daneshmandi et al., 2017).

Biomechanical studies suggest that sitting can place higher pressure through the lumbar spine compared with standing (Li et al., 2022). Remaining in a static posture also requires continuous low-level muscle activity, which may contribute over time to stiffness, fatigue and altered movement patterns. Laboratory studies further link prolonged sitting with increased discomfort and reduced mobility (Baker et al., 2018).

Sedentary Behaviour and Wider Health Considerations

Extended sitting does not only affect the spine. High levels of sedentary behaviour, particularly when combined with low overall physical activity, have been associated with increased risk of cardiovascular disease, type II diabetes and all-cause mortality (Patterson et al., 2018).

While desk work is often unavoidable, how we manage movement throughout the day can have meaningful implications for overall wellbeing.

Are Standing Desks the Answer?

Standing desks are often promoted as a solution for desk-related pain, but the evidence is more nuanced.

Systematic reviews suggest that sit-stand desks can reduce daily sitting time by around one hour or more (Silva et al., 2024). However, Cochrane reviews conclude that the overall quality of evidence remains low, and it is not yet clear whether sit-stand desks alone lead to meaningful long-term health improvements.

Large cohort studies also indicate that standing still for prolonged periods does not necessarily reduce cardiovascular risk and may increase circulatory strain if not combined with regular movement (Ahmadi et al., 2024).

Sit-stand desks can be a helpful tool, but they work best as part of a broader strategy that prioritises regular movement rather than simply replacing sitting with standing.

Movement Matters – What the Evidence Shows

Active Breaks and Pain Reduction

High-quality research supports the value of frequent movement breaks during the workday. A cluster-randomised controlled trial found that office workers who took regular active breaks and changed posture throughout the day had a significantly lower incidence of new-onset neck and low back pain over six months compared with those who made no changes (Waongenngarm et al., 2021).

This highlights the importance of both moving often and avoiding prolonged static positions.

Exercise Breaks Versus Passive Rest

Not all breaks are equal. A randomised controlled trial comparing passive rest breaks with short exercise breaks found that exercise-based breaks led to greater reductions in musculoskeletal discomfort (Osama et al., 2015).

Gentle movement, stretching and light strengthening throughout the day appear to offer more benefit than simply sitting still away from the desk.

Practical, Evidence-Based Tips for Desk Workers

Small, consistent changes can make a meaningful difference.

Change Position Regularly

Aim to avoid staying in one posture for longer than 30–40 minutes. Standing up, walking briefly or adjusting your position has been shown to reduce the risk of developing persistent discomfort (Waongenngarm et al., 2021).

Take Active Breaks

Short bouts of movement every 30–60 minutes may be more effective than passive rest alone (Osama et al., 2015). Simple options include gentle neck movements, shoulder rolls, mid-back rotations, hip stretches, bodyweight squats or marching on the spot.

Use Sit-Stand Workstations Thoughtfully

Alternating between sitting and standing can help reduce overall sedentary time. The key is to keep moving rather than holding any one posture. Walking pads may increase step count and energy expenditure (Oye-Somefun et al., 2021), although evidence does not yet confirm long-term health benefits in isolation. General physical activity remains essential.

Pay Attention to Ergonomics

Workspace setup still matters. Screen height, chair support and desk layout can influence muscle load and spinal strain. While ergonomic changes alone may not prevent pain, they can support more comfortable movement patterns when combined with regular breaks.

Stay Active Outside of Work

Workplace movement alone is unlikely to offset long hours of sitting. Regular physical activity that builds strength, mobility and cardiovascular fitness plays a key role in long-term health. Higher fitness levels are associated with reduced all-cause mortality compared with inactivity (Kodama et al., 2009).

How Chiropractic Care and Massage May Support Desk Workers

Chiropractic care and massage therapy can form part of a broader, multimodal approach to musculoskeletal wellbeing. When combined with movement strategies and ergonomic guidance, care may help by improving understanding of pain, identifying movement restrictions, addressing symptoms of tension or discomfort, and supporting confidence in self-management.

Care is always tailored to the individual, recognising that responses vary and that active participation plays a central role in long-term outcomes.

Your body thrives on movement rather than stillness. Even small changes throughout the day can help you feel more comfortable and supported at work. Written by Dr Natalie Mackay, Doctor of Chiropractic

Looking for more information on how we can help you? check out our website here References

Baker, R., Coenen, P., Howie, E., Williamson, A. & Straker, L., 2018. The Short Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office Computer Work. International Journal of Environmental Research and Public Health, 15(8), p.1678. doi: 10.3390/ijerph15081678.

Silva, H., Ramos, P.G.F., Teno, S.C. & Júdice, P.B., 2024. The Impact of Sit-Stand Desks on Full-Day and Work-Based Sedentary Behavior of Office Workers: A Systematic Review. Human Factors, 67(7), pp.695–713. doi: 10.1177/00187208241305591.

Li, J., Kwong, W.-H., Chan, Y.-L. & Kawabata, M., 2022. Comparison of In Vivo Intradiscal Pressure between Sitting and Standing in Human Lumbar Spine: A Systematic Review and Meta-Analysis. Life, 12(3), p.457. doi: 10.3390/life12030457.

Patterson, R., McNamara, E., Tainio, M., de Sá, T.H., Smith, A.D., Sharp, S.J., Edwards, P., Woodcock, J., Brage, S. & Wijndaele, K., 2018. Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose-response meta-analysis. European Journal of Epidemiology, 33(9), pp.811–829. doi: 10.1007/s10654-018-0380-1. 

Kodama, S., Saito, K., Tanaka, S., Maki, M., Yachi, Y., Asumi, M., Sugawara, A., Totsuka, K., Shimano, H., Ohashi, Y. & Yamada, N., 2009. Cardiorespiratory Fitness as a Quantitative Predictor of All‑Cause Mortality and Cardiovascular Events: A Meta‑Analysis. Journal of the American Medical Association, 301(19), pp.2024–2035. doi: 10.1001/jama.2009.681.

Oye‑Somefun, A., Azizi, Z., Ardern, C.I., Rotondi, M.A. et al., 2021. A systematic review and meta‑analysis of the effect of treadmill desks on energy expenditure, sitting time and cardiometabolic health in adults. BMC Public Health, 21, p.2082. doi: 10.1186/s12889‑021‑12094‑9.

Ahmadi, M.N., Coenen, P., Straker, L. & Stamatakis, E., 2024. Device‑measured stationary behaviour and cardiovascular and orthostatic circulatory disease incidence. International Journal of Epidemiology, 53(6), dyae136. doi: 10.1093/ije/dyae136. 

Daneshmandi, H., Choobineh, A., Ghaem, H. & Karimi, M., 2017. Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers. Journal of Lifestyle Medicine, 7(2), pp.69–75. doi: 10.15280/jlm.2017.7.2.69. (Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5618737/)

Osama, M., Jan, M.B.A., Darain, H., 2015. A randomized controlled trial comparing the effects of rest breaks and exercise breaks in reducing musculoskeletal discomfort in static workstation office workers. Ann Allied Health Sci.2015; 1(2):44-48.

Waongenngarm, P., Rajaratnam, B. & Janwantanakul, P., 2021. Effects of active breaks and postural shifts on new onset of neck and low‑back pain among office workers: a cluster‑randomized controlled trial. BMC Musculoskeletal Disorders, 22, p.710. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8091075/

Cochrane Collaboration (updated 2025) Health effects of sit-stand desks and workplace sedentary reduction interventions: systematic review. Available at: https://www.cochrane.org/about-us/news/health-effects-sit-stand-desks-and-interventions-aimed-reduce-sitting-work-are-still-unproven

Additional studies not directly cited:

• Luger, T. et al. (2019) Work-break schedules for preventing musculoskeletal symptoms and disorders in healthy workers. 

• Kallings, L. V. et al. (2021) Workplace sitting is associated with self-reported general health and back/neck pain: a cross-sectional analysis in 44,978 employees. BMC Public Health.

• Tersa-Miralles, C. et al. (2022) Effectiveness of workplace exercise interventions in reducing musculoskeletal disorders and pain BMJ Open. 

• Radwan, A. (2022) Effects of active microbreaks on musculoskeletal pain and discomfort in sedentary workers. Cogent Social Sciences, 8(1), pp. 2026206.

• Vöröš, P. (2023) Preliminary investigation of the effects of occupational sitting on spinal stiffness and discomfort. Sport Sciences Review. 

• Rabal-Pelay, J. et al. (2025) Effect of active breaks on stress and musculoskeletal discomfort among office workers. Springer. 

• Chau, J.Y. et al. (2019) The effect of sit-stand desks on office worker behaviour and health outcomes: scoping review. Applied Ergonomics, 78, pp. 37–53.