Absolutely no shame here, but most people, when given the choice, would choose a physically comfortable work situation over a physically tiring one that demands being on their feet all day. Isn’t that part of why working from home has become so popular, allowing employees to put in a day’s work from the comfort of their couch, perhaps snuggled up with a favorite blanket and a furry companion by their side? Yet, scientific and medical research is mounting that indicates that prolonged sitting can have a more adverse overall health effect than standing for most of the day. The Foundation for Chiropractic Progress (F4CP) digs deeper into this phenomenon in their article “Dangerous Comfort- The Health Hazards of Prolonged Sitting.”
Prolonged sitting, compounded with poor posture, cause significant harm over time to the neck, back, joints and other areas of the neuromusculoskeletal system. A sedentary lifestyle, left unchecked, is detrimental to overall physical and mental health. Not only does this negatively impact personal well-being, but the health problems that result from not moving throughout the day are the most common causes of missed workdays, higher healthcare costs and costs linked to disability. These common top causes specifically are neuromusculoskeletal conditions, chronic diseases and mental health.
Neuromusculoskeletal Damage
The U.S. Bureau of Labor Statistics reports that office workers in occupations where they are seated 75% to as high as 95% of the time are at the highest risk for health problems from prolonged sitting. The insidious nature of neuromusculoskeletal injuries from prolonged sitting is that they usually occur so gradually as to escape notice until the pain becomes sufficiently intense or pervasive. The damage done by then could require extended rehabilitation or chiropractic care.
Doctors of Chiropractic (DCs) and other related experts have observed a neck pain phenomenon called “Tech Neck”where office workers or heavy tech users lean forward while working on a computer or phone, resulting in injury. The human head is roughly 11 pounds, so the forward lean of just a few inches adds gravitational strain that extends from the neck to the upper spine, causing imbalance. Prolonged sitting is similar and related to that forward lean, compressing the spinal disks located in the lower back. Unbalanced muscle contraction has also been noted in some cases. Overall, a sedentary lifestyle likely catches up with people in the form of neck, back and joint pain. In turn, these conditions are the main reason that employees submit disability claims. Of course, highly mobile and physically demanding work, such as construction and nursing, can also present with these issues, but sedentary office work reports a similarly high incidence of neuromusculoskeletal pain. In an ideal scenario, maybe some of these challenges are more mitigatable and temporary, but chronic diseases are another major concern.
Chronic Conditions
Prolonged sitting has been linked to cardiovascular disease and many cancers, such as breast, colon, endometrial, epithelial and colorectal. Type-2 diabetes is twice as likely to occur for those in sitting jobs as opposed to more active ones. The association of sitting and diabetes is likely linked to a slowed metabolism related to inactivity. Less movement means burning fewer calories and putting on more weight, while the body can’t keep up with the sugar level present in the blood from food intake. Maintaining high blood sugar levels over time can damage kidneys, the heart, blood vessels and more. Type-2 diabetics are often prescribed medication to improve the metabolism of blood sugar, though early detection can make a difference in effective control of the disease. Weight loss and a healthier, more active lifestyle are also recommended.
Bad posture related to prolonged sitting can interfere with proper breathing as weight is slumped forward into the chest and ribs. This constricted breathing limits oxygen circulation and makes lungs and hearts work harder than needed, contributing to cardiovascular disease rates. The weaker blood flow from the heart can result in deep-vein thrombosis (DVT) as well. It’s essentially a blood clot in the leg, often seen in extended sitting periods during long travel, but it can also occur at home or the office if movement isn’t present. Not to mention, health challenges like chronic pain are likely to contribute to mental health issues such as depression and anxiety.
Mental Health and Cognitive Function
Do you ever feel encased in a layer of dense gray brain fog when sitting around too long? Conversely, you probably feel a bit more energized and refreshed after a brisk walk or run. Depression, anxiety and other mental health problems can be closely related to a lack of movement. Physical health directly affects mental health. Prolonged sitting is connected to a diminished emotional outlook as well as worsened cognition. Numerous studies show that prolonged deskbound computer work increases physical discomfort and reduces both creative problem-solving and self-awareness of mental state. Granted, mental and physical fatigue occur in any taxing job, but these effects appear to be particularly acute if not mitigated with positive strategies of balance.
Breaking Bad Sitting Habits
The obvious question is, “How do we improve movement throughout the day without totally throwing work life into chaos?” Healthier modifications to workstations and working to gradually increase standing time throughout the day can pay dividends. Sit-to-stand or standing desks are growing in popularity and implementation, available in many price ranges and styles. A Japanese academic study conducted over three months of using converted sit-stand desks noted employees experiencing less neck and shoulder pain, improved perceived health, more engaged work, and self-reported work performance. Active chairs have also shown some promise, encouraging movement and therefore being more beneficial than static office chairs. However, active chairs can encourage bad posture and do not replace the benefits of longer standing. Even if no new furniture is implemented, standing, stretching and/or walking every 50 minutes is suggested, with five minutes of walking every half hour being the recommended ideal. Stretches recommended during breaks include wall crawls, shoulder rolls and prone elbow raises.
When you do sit, be mindful of your posture. Avoid slumping as much as possible. Look for an office chair with adequate lumbar support to balance weight evenly and discourage leaning the head forward. Armrests to relieve pressure and a footrest to promote the recommended 90-degree knee bend are also ideal. Lastly, to recover from the daily wear and tear that inevitably occurs in our lives, working with a licensed chiropractor is a healthy choice to consider.
References (of original F4CP article)
- https://www.hopkinsmedicine.org/news/media/releases/lightweight_skeletons_of_modern_humans_have_recent_origin
- https://www.bls.gov/news.release/ors.nr0.htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296804/
- https://www.sciencedirect.com/science/article/abs/pii/S1934148214001002
- https://pubmed.ncbi.nlm.nih.gov/33188982/
- https://www.acpjournals.org/doi/10.7326/m14-1651
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5472077/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534054/
- https://www.biomedcentral.com/about/press-centre/science-press-releases/19-06-2015
- https://www.mdpi.com/1660-4601/15/8/1678
- https://www.tandfonline.com/doi/full/10.1080/00140139.2021.1886333?src=recsys
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8582919/
- https://www.tandfonline.com/doi/full/10.1080/00140139.2022.2132298
- https://journals.lww.com/acsm-msse/abstract/2023/05000/breaking_up_prolonged_sitting_to_improve.9.aspx
- https://www.sciencedirect.com/science/article/abs/pii/S1356689X09001052
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