If you sit all day at work and you have lower back pain you might wonder, does sitting damage the spine? Desk jobs don’t necessarily destroy your back, but if you don’t manage the stress of sitting for 6, 8 or even more hours daily there will be consequences.
We discuss the science examining the effects of sitting and slouching on the spine. Read all the way to the end for some helpful stretches that you can start using today!
Contents
- Disc pressure analysis
- Postural breakdown
- Counter‑measures
- Standing desk setups
- Mobility drills
Disclaimer:
You should consult with a healthcare provider before starting any new physical activity. This article is for educational purposes and is not meant to replace an assessment, diagnosis, or treatment from a qualified professional. Note; no doctor patient relationship has been formed.
Does Sitting Damage the Spine? Disc Pressure Analysis
The intervertebral discs are the flexible, cartilaginous structures that connect each spinal vertebra to the next. The outer portion of the disc is tough fibrous cartilage, known as the annulus fibrosus.
The inner portion of the disc is a thick gel-like substance with a higher water content, called the nucleus pulposus. Excessive or prolonged compression on the discs can cause annular tears, disc bulging or herniation. Excess compression on the vertebral end plates can cause deformation or even fracture, usually from an acute trauma in this case.
In terms of postures, lying down is the position of least compression for your back because the force of gravity isn’t pushing the vertebrae together. Then, in order of least to most compressive force is standing upright, sitting upright and sitting slumped. Or so we were taught…
That pattern is supported by some research (1), and probably holds true on average, but recent research shows that there may be a little more to it than that. Choo et al. showed that the pattern of compressive load change depends on the tissue, and what level of the spine you look at. (2)
For example, they showed that for the end plate at the L5-S1 junction (where the spine meets the sacrum) there is a near perfect doubling of compressive force from standing to erect sitting to slumped sitting. But for the annulus fibrosus at L5-S1 the compressive load increases slightly then decreases substantially for the same postures. (2)
This is interesting information for evaluating risk of different postures and stresses on specific tissues, but in the real world this information does not really change recommendations much, if at all.
If sitting slumped is uncomfortable, it doesn’t really matter if the compression is actually less on the L5-S1 disc in that posture we still have to do something different. The recommendations that follow hold regardless of what biomechanics research says about compressive force on specific structures.
The Best Posture for
Lower Back Pain
If your employer has provided education on ergonomics you may have seen an image like this:
Image borrowed from (3).
These positions are hypothetically best because the joints in each area from head to toe are in ‘neutral’ or mid range positions. What does that mean? It means that things are being stretched or compressed minimally, presumably less than when joints are near their end-range positions. As discussed above, it may not be quite so simple, but even if it were there is more to this issue than the exact amount of compression on a particular tissue.
Your bones and ligaments are able to withstand forces far greater than that experienced while sitting, obviously. The compressive load on your discs when lifting a heavy grocery bag is likely an order of magnitude greater than that experienced while sitting. The same goes for tensile forces on the ligaments and muscles. None of these things are inherently dangerous, but as the famous saying goes:
“All things are poison and nothing is without poison; the dosage alone makes it so a thing is not a poison.”
- Paracelcus, 1538 (4)
The risk is not in the immediate magnitude of load so much as the duration of loading. Keeping ligaments on stretch for long periods of time causes something called creep or hysteresis, which is a slow lengthening of tissue (ligament) that you actually don’t want to get longer. The onset of creep is about 15-20 minutes of sustained stretch (5). The sustained compression on the disc and end plate can also cause damage even at a low absolute magnitude.
A small study by Billy et al. in 2015 found that 4 hours of sitting was enough to significantly reduce disc height the the L4-5 level, but that loss was prevented by a brief stretching routine performed every 15 minutes. (5) The stretching routine was a 5 second hold of each; forward bend, backward bend, sideways bend to each side. So a total of 20 seconds can potentially offset the effect of 4 hours of sitting.
The posture above might be a good place to start, because it will minimize load on many tissues, but you still need to change positions and take breaks to move. If you have a sit-stand desk that can be a great way to create variety in your posture throughout the day. Otherwise you can make smaller adjustments to your computer monitor height, chair height, footrest or otherwise to give the body a variety of positions.
The LBPfix program is filled with postural adjustments, stretches, exercises and other lifestyle changes to help you get rid of your lower back pain. Click here to learn more about the program.
Counter Measures
Categorically, there really is just one counter measure – movement. Walking, running, swimming, lifting weights, and recreational sports. Ideally a selection of these and not just one. The cure for stiffness and discomfort from sitting still is movement.
Resistance training can give you not only stronger muscles but also more robust bones, ligaments and cartilage so they can withstand stresses of all kinds. It could also give you an increased threshold for discomfort, so that you may just not feel as uncomfortable even with all else equal.
Cardiovascular exercise will improve your endurance so you can potentially maintain active postures for longer without muscle fatigue. Cardio is also a very potent pain reliever for nonspecific neck and back pain. It also improves mood and cognitive performance so you will likely have better job performance and not feel as disabled by the discomfort.
Other activities can provide a combination of the benefits mentioned above, depending on what the activity is. Having fun, socializing, and spending time outdoors are all very beneficial aspects of other sports or activities.
One thing is for sure – if you sit all day at work don’t go home and sit a whole bunch more!
Standing Desk Setups
Consider yourself lucky if you have a sit-stand desk. This is definitely the simplest way to avoid issues related to prolonged sitting. According to much of the research discussed thus far, standing incurs a lower compressive load on the discs and vertebrae, and will put less stretch on the ligaments and muscles.
Not to mention, after standing for a while, sitting will feel great. Then alternate between the two at a frequency that feels good and allows productivity.
If you don’t have an adjustable desk, you can get a laptop stand to put on top of your desk. I personally use one like this. These are relatively inexpensive and somewhat portable, so they are a great option if you use a laptop or for reading.
If you work from home you could do some work standing at the kitchen counter or at a work bench for a portion of the day. Remember, it is all about variety so experiment with different set ups that give you some variety while allowing productivity.
Mobility Drills
There are a few spots that consistently get stiff or sore when sitting for long periods of time. Here are a couple stretches you can do to get those areas feeling limber again. Most of them can even be done while sitting at your desk!
Hip Flexor Stretch
There are two ways you could do this one depending on how busy you are at work. The first option is nice for some dedicated stretching time. The second one is an option to change your posture and get a stretch while still working at your desk.
Try both and see what you think! Hold for 1-2 minutes per side, add an active squeeze of your butt muscle to get even more stretch. You can also oscillate in and out of the stretch to make it more dynamic.
Half Kneeling
Seated
Upper Back Mobilization
Sit up nice and tall with your hands behind your head and elbows spread open wide and keep that posture throughout. Slowly rotate as far as you can in one direction and take a deep breath, rotate slightly further after the deep breath by pulling into the twist. Repeat for the other side, and perform 3-5 repetitions per side several times throughout your work day.
Our Framework: How LBPfix Can Help
1. Identify Your Pain Driver: We classify your pain into one of four movement intolerance types
2. Prescribe the Right Movement Strategy: Once we know your pain type, we match it with corrective movements
3. Build Long-Term Resilience: As pain settles, we help you:
Move confidently without flaring up
Rebuild core control and lifting mechanics
Return to work, sport, or life without setbacks
Ready to Fix Your Low Back Pain?
Take our 2-minute quiz to find out if you’re a good candidate to our program – no strings attached!
References
Huang M, Hajizadeh K, Gibson I, Lee T. Analysis of compressive load on intervertebral joint in standing and sitting postures. Technology and Health Care. 2016;24(2):215-223. doi:10.3233/THC-151100
Cho M, Han JS, Kang S, Ahn CH, Kim DH, Kim CH, Kim KT, Kim AR, Hwang JM. Biomechanical Effects of Different Sitting Postures and Physiologic Movements on the Lumbar Spine: A Finite Element Study. Bioengineering (Basel). 2023 Sep 7;10(9):1051. doi: 10.3390/bioengineering10091051. PMID: 37760153; PMCID: PMC10525568.
Ergonomic and proper posture for sitting. (n.d.). UCLA Health. https://www.uclahealth.org/medical-services/spine/patient-resources/ergonomics-prolonged-sitting
Wikipedia contributors. (2025, September 21). The dose makes the poison. Wikipedia. https://en.wikipedia.org/wiki/The_dose_makes_the_poison
Billy GG, Lemieux SK, Chow MX. Changes in lumbar disk morphology associated with prolonged sitting assessed by magnetic resonance imaging. PM R. 2014 Sep;6(9):790-5. doi: 10.1016/j.pmrj.2014.02.014. Epub 2014 Mar 2. PMID: 24594305; PMCID: PMC4152382.
