The Cost of Sitting: How to Move More in a Sedentary World
Between working at a desk, driving in the car, and relaxing on the couch, many of us are sitting more than ever before. And while it might feel harmless, prolonged sitting has real effects on your musculoskeletal health, posture, and overall wellbeing.
At Tugun Osteopathy, we often see patients dealing with neck pain, lower back stiffness, and tight hips- all commonly linked to a sedentary lifestyle. In this post, we’ll explore the physical cost of too much sitting and share simple, realistic ways to help your body move more throughout the day.
Why Sitting Too Much Is a Problem
While sitting itself isn’t inherently bad, sitting for long periods without movement puts a strain on your body over time. Research has linked excessive sitting to:
Poor posture and spinal alignment
Reduced circulation and lymphatic drainage
Tight hip flexors and weak glutes
Stiff neck and shoulders
Headaches and fatigue
Increased risk of cardiovascular issues and metabolic disorders
You might have heard sitting referred to as “the new smoking.” While it’s not quite that extreme, it’s a reminder that our bodies are designed to move not stay still all day.
Common Sitting-Related Aches and Pains
Lower back pain
Neck tension
Upper back tightness
Hip stiffness
Wrist or shoulder pain
Reduced mobility or flexibility
Even with a good ergonomic setup, sitting for hours at a time can cause muscular imbalances and joint restriction. Over time, this can lead to chronic pain or postural compensation.
How to Move More in a Sedentary World
If you have an office job or a busy schedule, the goal isn’t to eliminate sitting it’s to interrupt it frequently with movement. Here are practical ways to integrate more activity into your day:
1. Move Every 30–60 Minutes
Set a timer or use a reminder app to stand up, stretch, walk, or change positions every 30 to 60 minutes.
2. Use a Sit-Stand Desk
Alternating between sitting and standing helps reduce postural fatigue and keeps muscles engaged.
3. Take Walk-and-Talk Calls
If you're on the phone, walk around the room or step outside for a brief stroll.
4. Stretch at Your Desk
Incorporate seated or standing stretches to open up the hips, chest, and shoulders.
5. Incorporate “Micro Workouts”
A few squats, calf raises, or a brisk walk up the stairs throughout the day adds up and supports circulation.
6. Hydration = Movement
Keep a water bottle at your desk—drinking more water encourages natural breaks to refill or use the bathroom.
The Role of Osteopathy in Managing Sedentary Strain
Osteopathy offers a whole-body approach to relieve tension and restore function for those affected by too much sitting. Through hands-on treatment and personalised advice, we can help with:
Releasing tight muscles and fascia
Improving joint mobility
Addressing postural imbalances
Reducing nerve irritation from compression
Creating a plan for movement-friendly routines
You don’t need to be in pain to benefit. Osteopathy is also great for preventative care, helping your body adapt to modern work demands.
In today’s world, sitting is often unavoidable but it doesn’t have to come at the cost of your health. By introducing small, consistent movements and seeking support when needed, you can counteract the effects of a sedentary lifestyle and feel stronger, looser, and more energised.
Experiencing sitting-related pain or stiffness? Book an appointment at our osteopathy clinic today and start moving better.