Why Sitting Too Long Causes Pain | Anatomy Explained

Mon, 26 Jan 2026 07:56:10 +1300

Prolonged sitting is one of the most common contributors to musculoskeletal pain in modern life. This educational video explains the anatomical and biomechanical reasons why extended sitting leads to discomfort, stiffness, and chronic pain, particularly in the lower back, hips, and neck.

When sitting for long periods, the hip flexors, especially the iliopsoas, remain in a shortened position, reducing hip extension and increasing strain on the lumbar spine. At the same time, reduced activation of the gluteal muscles compromises pelvic stability, placing additional load on the lower back. Sustained spinal flexion also increases pressure on intervertebral discs, contributing to low back pain over time.

Poor sitting posture further affects the upper body. Forward head position and rounded shoulders place excessive tension on the cervical spine, upper trapezius, and thoracic muscles, leading to neck pain, headaches, and shoulder discomfort. Reduced blood flow and prolonged muscle tension compound these effects.

The video also discusses how frequent movement, posture variation, and targeted mobility and strengthening exercises can counteract the negative effects of prolonged sitting. Ideal for office workers, students, and healthcare professionals, this resource provides an anatomy-based understanding of why sitting too long causes pain—and how to prevent it effectively.

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