We’ve all heard it from time to time – we shouldn’t sit at our desk so much. We need to pay more attention to proper ergonomics or we’ll get carpal tunnel syndrome, become fat, or even get a bad back. But is sitting really that bad for us? Well, I found out the hard way that it’s even worse than that.

As many of you know, I suffered a severe disc herniation earlier this year. My left leg had nerve damage and I underwent back surgery. The problem had me laid up in bed for months and on Vicodin for even longer. The suffering was long and the healing might be even longer.

Lying in bed, I kept wondering what I could have done to cause so much pain. My physical therapist repeated the same answer to me that my back doctor had given me: too much sitting. What? How could something so simple and seemingly harmless cause so much pain and misery?

Well, the more we sit, the more pressure we place on our spine. Our discs get the brunt of this force and over time, will weaken and even rupture if we have been slouching at all.

The National Institutes of Health reports that 8 out of every 10 people in the US suffer from back pain at some point in their life. The problem is so prevalent, in fact, that only headaches are a more common neurological ailment. We spend on average over $50 billion each year on back pain issues. And it costs companies billions too, as it’s the most common cause of job-related disability and a leading contributor to missed work (exhibit A right here).

Chairs, Like Shoes

Talking with a friend about how bad sitting is for the body I was struck by the similarities between chairs and running shoes. Just like how the thick, cushioned running shoes out there are proving to be more harm than good, big, cushioned chairs and couches usually cause worse posture and more problems for us.

Looking into the similarities between chairs and running shoes further, more similarities are readily found. Chairs and couches are relatively recent phenomena, just like running shoes. The thicker, more padded the chair, the worse it is for us, just like running shoes. And the longer we use chairs, the worse we often get, just like running shoes.

1. Chairs and couches are recent phenomena.

Looking back over human history, we can see that we’ve only begun to sit down on chairs relatively recently. Chairs weren’t commonly used until around 500 years ago, and much of the world still prefers to squat rather than sit. Couches are even more recent. Perhaps progress isn’t always the best thing for us.
> Look for opportunities to stand or walk instead of sitting down – walking meetings can be highly productive as it’s also the way the brain works best.

2. The thicker, more padded the chair, the worse it is for us.

One of the first things my physical therapist told me was I can not sit down in a couch. The problem with couches is that you sink down into them. Big cushioned chairs and couches promote bad form. Couches are generally the worst because your butt slides down into them so your lumbar is forced to curve outwards. You also often end up with your butt below your knees which also promotes an extruding lower back, the opposite of the natural curve of the back.
> Choose chairs with a straight back and use a small pillow to support the natural curve of your back.

3. The longer we use chairs, the worse we get.

The longer we sit the worse our back gets. The good news is that we don’t have to get up for too long to help our backs ‘reset’. Don’t sit more than 45 minutes or so without standing up and walking for a bit (even 30 seconds can suffice). One way to help yourself do this I’ve found is to drink lots of water. That way, you have to get up to go to the bathroom regularly, keeping you from sitting for extended periods of time.
> Get up every 30-45 minutes for at least a 30-second stroll and stretch.
> Better yet, see if you can set up a higher desk so you can stand at it.

Get Up and Get Going!

No matter how you look at it, our bodies are not meant to be sedentary. Our brains work best during movement and our muscles and skeleton are designed to walk and run, not sit. So get up and get out there for a walk or run. Not only will you reap the benefits of exercise, you won’t be sitting.

We usually find out that we’re not young any more too late. Be proactive and don’t sit for long periods. Remember to keep your back upright, support your lumbar, and get going more. Believe me – you don’t want to end up like me.