EDITOR’S SUMMARY: In a world dominated by screens, it’s all too easy to find yourself glued to your device—whether you’re scrolling through social media or running your own business from the comfort of home. The common denominator? Hours spent slumped at a desk or kitchen table, trapped in a single, static position. But the health risks of this sedentary lifestyle are no longer just a distant worry—they’re catching up fast. It’s time to break free from the chair and rethink the way you work, sit, and live.
By Kathryn West and Harmony Jones
“Even if you’re on the right track, you’ll get run over if you just sit there.” Will Rogers may have been on to something, and not just about the inertia of life. Prolonged sitting, so familiar and comfortable in the modern world, has become a major contributor to poor posture and declining health. Humans have become accustomed to slouching for hours at a desk during the day and sprawling like couch potatoes in the evening, plus plenty of time on backsides in cars, trains, and planes. No wonder the culminated effect of years of sitting and collapsed posture causes pain, especially around the neck, back, and hips. The ill effects of prolonged sitting have become so prevalent that it’s been coined the “sitting epidemic” or “sitting disease.” Quite simply, data (both professional and anecdotal) shows that sitting too much kills. Epidemiological, physiological, and molecular evidence suggest that the sedentary lifestyle can explain, at least in part, how modernity is associated with obesity, leading to more than 30 chronic diseases and conditions, alongside high healthcare costs. However, excessive sitting is not innate to the human condition. No one is born with “prolonged sitting syndrome” (chronic conditions from birth requiring wheelchairs do not count). So what, then, does this “disease” look like in real life?
Wisdom in Motion
One relatively new diagnosis tied to screen time is “tech neck”—a condition that develops after long hours in front of screens (something your great-grandparents never had to worry about). Also called cervical kyphosis, it can leave you with pain in your neck, shoulders, and upper back. Relief often starts with spending less time sitting and hunched over devices, along with stretching and physical therapy. Ancient humans who lived in prehistoric times were hunters and gatherers who did not sit like modern folks. They didn’t lounge in cushy chairs or sink into sofas for extended periods—habits that contribute to poor posture, like rounding your shoulders or curving your back. They moved constantly, walking long distances and foraging for food—far more active and physically fit than people today. Not only do humans need to sit less, they need to move more. As Dr. Marshall Silverman explains in “To Avoid Sitting Disease, Get Moving!”:
“From an evolutionary standpoint, the human body is bipedal. We evolved to ‘hunt and gather,’ not spend our days sitting behind a desk. Engaging in active behavior is consistent with how our bodies are meant to function.”
Why is this a big deal? Physical inactivity ranks among the top risk factors for non-communicable diseases—conditions that make up a large share of deaths around the globe. Spending less time sitting and more time moving can lead to a longer, healthier life—and it feels better, too. Surprisingly, the way you sit—or even rest—matters just as much. While modern citizens tend to flop on a sofa or laze around in a bean bag, indigenous tribes have very different resting positions. They rest more “actively” by either sitting directly on the ground, squatting, or sitting on their knees. According to a study of an indigenous tribe from Tanzania, as cited in the article “Sitting, squatting, and the evolutionary biology of human inactivity”:
“We tested the hypothesis that non-ambulatory rest in hunter-gatherers involves increased muscle activity that is different from chair-sitting sedentary postures used in industrialized populations.”
Scientists discovered that the Tanzania tribe had low levels of cardiovascular disease, and their active resting postures contributed to positive health outcomes. They concluded that “active rest” is healthier than sitting in a chair because it engages the core, balances muscles, and promotes better posture.
Still Suffering
Chronic back pain is a common disability in today’s modern world, along with neck, shoulder, and hip pain. That’s because sitting compresses your body by placing pressure on your spine. Frequent sitting impacts your mobility, causing aches and pains. The human body becomes more susceptible to injury, cardiovascular disease, type 2 diabetes, and cancer. The Annals of Internal Medicine published a study of 8,000 adults, titled “Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study,” which showed an association between prolonged sitting and an increased risk of early death from any cause. The researchers concluded that “both the total volume of sedentary time and its accrual in prolonged, uninterrupted bouts are associated with all-cause mortality, suggesting that physical activity guidelines should target reducing and interrupting sedentary time to reduce risk for death.” In the video, “Are You Sitting Too Much,” ASAPScience lays out exactly what happens to your body when you sit:
“As soon as you start sitting, electrical activity in your muscles drops significantly and your calorie burning rate reduces to one calorie per minute. After just three hours, there’s a 50 percent drop in your artery dilation and, as a result, a decrease in blood flow around your body.”
According to Martha Grogen, a Mayo Clinic cardiologist, the risk for chronic “sitters” of heart attacks is approximately the same as for smokers. That “sit still” advice from your teachers in elementary school wasn’t exactly sound, in other words. The most common ailments associated with excessive sitting are vascular problems, lower back pain/spine issues, heart disease, weight gain/obesity, and cancer. These are serious conditions—no understatement there. Poor blood circulation from prolonged sitting can deteriorate your blood flow and be fatal. And even though it sounds bizarre, sitting can cause depression. In the study, “Association between long-term sedentary behavior and depressive symptoms in U.S. adults,” researchers concluded that “individuals who engaged in sedentary behavior for more than 600 min per day had a 39.8% higher likelihood of developing depressive symptoms.”
“Sit down and hold still!” As modern research is demonstrating, years of training to sit quietly in your early years contributes to posture-related ailments down the road. The front of your body chronically overcompensates, leading to tight flexors, necks, and shoulders. To summarize a recent post from movement coach Bam Lionheart:
“[M]ost people don’t have an opportunity to develop the backside of our body because at 4, 5, 6 years old we are placed in a chair for kindergarten. Then, you go the next 17 years of your life in development phases where you’re supposed to be developing the backside of your body, you’re musculature to move forward, but instead you’re developing the musculature to sit in a chair.”
Small Adjustments, Big Shifts: Everyday Fixes
It’s not just about how you sit; your posture when standing matters too. Quick check: How often do you favor one side or hunch your shoulders forward while standing? The typical American spends nearly the entire day sitting. According to a University of Washington publication, “Get Up, Stand Up: Combatting “Sitting Disease”:
“Including exercise and physical activity, people across the U.S. only spend approximately three hours out of the day simply standing. This phenomenon has been coined as “Sitting Disease,” which, broadly speaking, is defined as a condition of increased sedentary behavior associated with adverse health effects.”
Meanwhile, take note of scientists at Stanford University in their article “Postural Awareness,” who explained:
“When the human movement system is in proper alignment, stress is minimized on the tissues, muscles can produce force efficiently, breathing and circulation of bodily fluids are optimal.”
Good posture promotes proper body alignment. It’s about keeping your shoulders down and back, while engaging your core. You can focus on maintaining proper form whether you’re sitting, standing, walking, running, climbing, playing, exercising, or just going about your day. While maintaining proper alignment is essential, movement is just as crucial for your health. Frequent breaks and regular activity throughout the day can counteract the damage caused by prolonged sitting. For instance, a recent study involving children found that long-term sedentary behavior increased the risk of obesity, cardiovascular, and metabolic diseases—and that regular physical activity could effectively combat these effects, even in the classroom.
Floor exercises are another way to counter the negative effects of sitting. A new trend called “floor time” has taken over social media. These exercises reset your body by decompressing and lengthening your back, allowing more space for movement. They help you strengthen the muscles needed to support an upright posture, significantly reducing chronic pain throughout your body. Strengthening your back is one of the best things you can do to prevent low back pain. Get in the habit of eating on the floor—in a squatting position, on your knees, or with your legs crossed. Use a low piece of furniture, like a coffee table, as your new dining table, or enjoy a meal outside. Remember to incorporate supportive floor mats or rugs—extra padding can help cushion your body, providing relief and preventing strain during extended sitting or kneeling. Watch a film or your favorite TV show on a floor mat with your legs propped up. Learn to get comfortable on the floor, and your chronic discomfort might just start to fade.
Once you’re comfortable spending more time on the floor, try incorporating spinal decompression exercises to relieve back pain from long periods of sitting. These movements increase the space between your joints and reduce pressure on your back. One beneficial position is lying flat on your back with your lower legs resting on a chair, the chair’s edge positioned behind your knees. If you must sit, do it in proper form. Move to the front of the seat and use your body for support. Reset your body after a long flight, car ride, or any activity that involves extended sitting. Try the seiza sitting position—a traditional Japanese posture that literally translates to “sitting with a correct posture.” It involves folding your legs and tucking your feet underneath you, so you’re sitting on your heels with a straight spine. If this feels too challenging, try a supportive seiza chair or create your own setup at home.
After you’ve woven regular movement into your day, the next step is building strength. Make use of weights. Dr. Vonda Wright, an expert in mobility and aging, stresses the need to “combat the sitting epidemic” by lifting weights, performing speed and agility drills, and adopting postures like squatting. These practices, as demonstrated by the Hadza tribe in Africa, can help prevent chronic diseases while improving bone health and brain function. Just as important as strength is flexibility, which often gets overlooked. Focus on lengthening your body with stretching movements. Can you touch your toes? Sit comfortably on your knees? Stretch gently every day, and resist the urge to push too far. Consider incorporating chiropractic care or a regular yoga practice. Strengthening your ankles, glutes, core, and shoulders also supports proper alignment and balanced musculature. Even walking barefoot can make a difference—it improves overall body awareness and reconnects you with the Earth, harkening back to more natural, instinctive habits.
There’s real power in realizing you can rewrite something as ordinary as how you sit. It doesn’t take a total life overhaul—just consistency, intention, and a willingness to move differently. Dance as you cook. Crawl playfully to the next room, just like a toddler. Eat dinner cross-legged on the floor and imagine you’re somewhere far from your usual table-and-chair routine. Make it playful, make it yours—just make sure you move. Sitting might be the default, but it doesn’t have to be your destiny. Your spine, your joints, your future self—they’re all waiting for you to stand up and live like it matters.
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Published on April 24, 2025.
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