The Adverse Effects of Prolonged Sitting: Common Missteps to Avoid

The impact of prolonged sitting on our well-being is akin to the harmful effects of smoking. Over the past few decades, our society has transitioned from an agricultural and manufacturing economy to a service-based one, leading to an increasingly sedentary lifestyle. In this context, the consequences of prolonged sitting become even more significant. Notably, the adverse effects of sitting for extended periods can be exacerbated by incorrect sitting postures and practices.

Here, we explore some of the most prevalent errors in sitting and how they can be mitigated to preserve one's physical health:

1. Excessive Sitting Duration
Prolonged sitting, defined as sitting for more than 45 minutes without interruption, can have detrimental effects on the back in the long term. Extended periods of sitting can lead to wear and tear on the lower back. To counteract this, it is advisable to take short breaks every 45 minutes, during which you can walk a few steps or engage in light stretching exercises. These intervals of activity are vital for preventing the deterioration of the large leg and gluteal muscles, which are essential for both walking and maintaining balance.

2. Slouched Posture
Maintaining a slouched posture for an extended period can result in a condition known as kyphosis, which can lead to back pain and difficulties in maintaining balance and sleeping in a straight position. To mitigate these issues, it is advisable to sit in an upright position, with the abdomen tucked in, chest lifted, and chin slightly tucked. Such a posture can also help prevent complications like heartburn due to reflux and incontinence, particularly in women.

3. Inappropriate Seating Surfaces
Sitting on surfaces that are excessively soft or lack proper back support, as well as sitting on seats that are either too low or too high, can be harmful to your back. For optimal spinal health, it is essential to sit on a firm surface with your feet supported on a footrest. This practice ensures proper lumbar support and prevents the discomfort associated with unsupported feet dangling in the air.

4. Neck Tilting While Using Mobile Devices
Dr. Vishal Peshattiwar, Head of Spine Surgery at Kokilaben Dhirubhai Ambani Hospital in Mumbai, advises against holding mobile phones too low while sitting. This practice can lead to neck strain. To mitigate this issue, it is recommended to hold your cell phone at eye level while sitting. Additionally, supporting your arms with armrests, a desk, or a pillow when using your phone in a seated position can alleviate discomfort and strain.

5. Reclined Seat Position While Driving
Sitting with your car seat leaned backward while driving can be detrimental to your back health. To minimize the risk of back problems, it is advisable to maintain a more upright backrest position in your car seat. Using a lumbar support cushion to maintain the natural lumbar arch of your spine while driving can help reduce discomfort and prevent potential pain.