How Prolonged Sitting Affects Your Body (and What to Do)

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre 

Many Canadians spend hours each day sitting: at desk, in the car, studying, or relaxing in front of a screen. While sitting itself is not harmful, prolonged sitting without regular movement can negatively affect your muscles, joints, circulation, and overall health.  

What Happens to Your Body When You Sit Too Much? 

Prolonged sitting, also known as sedentary behaviour, refers to extended periods of sitting or reclining with very little energy expenditure. Research has linked excessive sedentary time to increased risks of cardiovascular disease, type 2 diabetes, certain cancers, and premature mortality (World Health Organization [WHO], 2024). 

From a musculoskeletal perspective, prolonged sitting can contribute to: 

• Neck and upper back pain 

• Low back pain and stiffness 

• Tight hip flexor muscles 

• Reduced gluteal muscle activation ("gluteal amnesia") 

• Poor posture and postural fatigue 

• Decreased joint mobility 

• Reduced circulation to the legs 

  
  

Over time, these changes can make everyday activities feel more uncomfortable and increase the risk of injury when returning to physical activity. 

Who Is at Risk? 

• Desk-based occupations 

• Long commutes 

• University and college students 

• Remote workers 

• Gamers and frequent screen users 

• Individuals recovering from injury or illness 

• People who perform less than the recommended amount of weekly physical activity 

Research suggests that higher amounts of sedentary behaviour are associated with poorer health outcomes, even in individuals who exercise regularly (WHO, 2024). 

Signs That Sitting May Be Affecting You 

Symptoms develop gradually and may worsen if sitting habits remain unchanged: 

• Stiffness when standing after sitting 

• Aching in the lower back or neck 

• Tight hips or hamstrings 

• Shoulder tension 

• Reduced flexibility 

• Poor posture throughout the day 

  
  

How Physiotherapy Can Help 

Physiotherapy can help identify movement restrictions, muscle imbalances, and postural habits that contribute to discomfort from prolonged sitting. 

Treatment may include: 

• Postural assessment and education 

• Individualized exercise programs 

• Mobility and stretching exercises 

• Core strengthening 

• Ergonomic recommendations for workstations 

• Manual therapy to improve joint and soft tissue mobility 

• Activity modification strategies 

At Waterloo Sports Medicine Centre, our physiotherapists work with office workers, students, athletes, and active individuals to reduce pain, improve posture, and help prevent recurring symptoms related to sedentary lifestyles. 

What Can You Do Right Now? 

Simple changes throughout the day can make a significant difference: 

• Stand up and move every 30–60 minutes 

• Take short walking breaks 

• Alternate between sitting and standing when possible 

• Stretch your hips, chest, and upper back regularly 

• Use a properly fitted workstation 

• Aim for at least 150 minutes of moderate physical activity per week (WHO, 2020) 

• Incorporate strengthening exercises for the core, glutes, and postural muscles 

Remember: the goal is not to eliminate sitting completely but to break up long periods of inactivity with regular movement.