Too Much Sitting: Tips on Avoiding Hip, Back Issues and Moving More

In this digital world, most people are glued to chairs for hours — whether it’s working from an office, from home and just watching your favorite streaming service from the couch.

While this sedentary lifestyle may feel comfortable in the moment, it comes with significant health risks. Michael Gomez, M.D., neurosurgeon and director of minimally invasive spinal surgery at Baptist Health Miami Neuroscience Institute, sheds light on this pressing issue.

Michael Gomez, M.D., neurosurgeon and director of minimally invasive spinal surgery at Baptist Health Miami Neuroscience Institute.

“We spend so much time sitting down,” Dr. Gomez explains. “Our hip flexors get really tight when we stand up; we feel like it's kind of pulling us forward.” This tightening can lead to a host of problems, including poor posture, lower back pain, and even long-term musculoskeletal issues. The body is designed to move, and prolonged sitting disrupts its natural mechanics.

So, what can we do about it? Dr. Gomez offers a simple yet effective recommendation: “At least once an hour, you should stand up and try to stretch your back out and move your pelvis forward, so you can stretch those hip flexors. That’s going to help you stand more upright. It’s going to help your pelvis sit where it needs to so you can stand up comfortably.”

Why You Need to Take a Stand

When you sit for long periods, the muscles in your hips and lower back become stiff and shortened, leading to discomfort and reduced mobility. Over time, this can contribute to serious health issues such as:

• Postural Problems: Sitting compresses your spine, which can lead to misalignment and chronic pain.
• Increased Risk of Injury: Tight hip flexors can affect your balance and coordination, making you more susceptible to falls.
• Cardiovascular Issues: Sedentary behavior is linked to a higher risk of heart disease and other cardiovascular problems.

Making Movement a Priority

While it might feel easy to stay seated, incorporating even small bursts of activity into your routine can significantly improve your overall health.

Integrating movement into your day doesn’t have to be complicated. Here are some practical tips to get you started:

1. Set a Timer: Use your phone or computer to remind you to stand up and stretch at least once every hour.
2. Incorporate Stretching: Take a few minutes to perform simple stretches focusing on your hips and back. Dr. Gomez emphasizes the importance of moving your pelvis forward to relieve tension in your hip flexors.
3. Opt for Standing Desks: If possible, switch to a standing desk or a desk converter to allow for a mix of sitting and standing throughout your workday.
4. Take Active Breaks: Use breaks to walk around, do a quick set of exercises, or even practice some yoga poses to counteract the effects of sitting.