Why you get neck and back pain from sitting all day (and how to reduce it)

It starts as a dull ache in your lower back around 2 PM. By 4 PM, your neck feels like it's carrying a bowling ball, with your head shifting forward. You move in your chair, trying to find a comfortable position that doesn't exist. The pain creeps up your spine, settling into your shoulders and going all the way up to your neck.

You stand up to stretch, and everything feels stiff. Your back cracks. Your neck won't turn without a sharp reminder that you've been sitting too long. By the end of the day, you're hunched forward, shoulders rounded, head jutting out like a turtle's.

This is what happens when you sit all day. Your body wasn't designed for it. According to research, prolonged sitting places significant pressure on your spine, increasing the risk of discomfort and stiffness. The good news? You don't have to accept this as normal.

Why It Happens

Your spine is designed to move. When you sit for hours, several things work against your body's natural design.

First, sitting increases pressure on your discs. When you stand, your spine distributes weight evenly. When you sit, especially with poor posture, pressure concentrates on specific areas. This can lead to stiffness and discomfort over time.

Second, your muscles weaken from lack of use. The muscles that support your spine, namelyyour core, back extensors, and glutes, don't get activated as much when you're sitting. They gradually weaken, making it harder to maintain good posture. Weak muscles can't support your spine properly, leading to more strain.

Third, your circulation slows down. Movement helps pump blood throughout your body. When you're stationary, blood flow decreases. This can cause stiffness and make your muscles feel tight and uncomfortable.

Fourth, your hip flexors shorten. These muscles at the front of your hips tighten when you sit. Over time, this creates an imbalance that strains your hips and back. The longer you sit, the tighter they become.

Finally, poor posture compounds everything. When you slouch or lean forward, you're asking your neck and back muscles to hold positions they weren't meant to hold. If you're an adult, your head weighs around 10 pounds. When it's positioned forward instead of balanced over your spine, your neck muscles have to work much harder to support it.

Common Mistakes

Many people make the mistakes below without realizing they're making the problem worse.

Slouching forward. Leaning towards your screen puts your head in front of your shoulders, creating what's called forward head posture. This strains your neck muscles and compresses your cervical spine. According to Harvard Health, poor posture habits can contribute to persistent neck discomfort.

Using a non-ergonomic chair. A chair without proper lumbar support forces your back to work harder. Your lower back naturally curves inward. Without support, this curve flattens, putting strain on your discs and muscles.

Positioning your monitor incorrectly. If your screen is too low, you'll look down all day, straining your neck. If it's too high, you'll crane your neck upward. Both positions create unnecessary tension.

Sitting without breaks. Your body needs movement. Staying in one position for hours causes muscles to stiffen and joints to lock up. Even good posture becomes painful when held too long. Learn why micro-breaks are essential for preventing discomfort.

Crossing your legs. This habit tilts your pelvis and creates an imbalance. One side of your body works harder than the other, leading to uneven strain and potential discomfort.

Ignoring discomfort. When you feel pain, your body is telling you something. Pushing through it or ignoring it can make the problem worse over time.

Simple Fixes

You don't need expensive equipment or major lifestyle changes. The small adjustments below can make a real difference.

Adjust your chair height. Your feet should rest flat on the floor. Your knees should be at or slightly below hip level. Your thighs should be parallel to the floor. This creates a stable base for good posture.

Purchase reminder software. Software tools like ErgoGecko can help by automatically reminding you to take breaks, adjust your posture, and move throughout your workday. By building these habits into your routine, you can work comfortably and reduce pain before it becomes a problem.

Support your lower back. Use a small pillow or rolled towel behind your lower back. This maintains the natural curve of your spine and reduces strain. Many office chairs have adjustable lumbar support; adjust the lumbar support to optimize your back health.

Position your monitor correctly. The top of your screen should be at or slightly below eye level. Place it about an arm's length away. This keeps your head balanced over your shoulders and reduces neck strain. You might want to purchase monitor stands if you have a long neck and you cannot optimize for both monitor height and keyboard height. Proper monitor positioning also helps prevent eye strain from computer screens.

Keep your keyboard and mouse close. Reaching forward strains your shoulders and upper back. Keep everything within easy reach, with your elbows at your sides and bent at about 90 degrees. The height of your desk and chair matter to achieve this golden 90degree angle.

Take regular breaks. Stand up every 30 minutes. Walk around. Stretch. Even a two-minute break helps reset your posture and improve circulation. Set a timer or use an app to remind you. Tools like ErgoGecko can help you remember to take breaks throughout your day. Discover more about why micro-breaks are essential and how to build the habit.

Do simple stretches. Stand up and reach for the ceiling. Gently turn your head left and right. Roll your shoulders backward. These movements counteract the stiffness accumulated from sitting.

Strengthen your core. Strong core muscles support your spine. Simple exercises like planks or bridges can help. You don't need a gym. Just a few minutes a day makes a difference.

Keep your feet flat. Don't cross your legs. Keep both feet on the floor. This helps maintain proper alignment and reduces strain on your lower back.

Consider a standing desk. Alternating between sitting and standing can help. You don't need to stand all day; even 30 minutes of standing can reduce discomfort. Johns Hopkins Medicine recommends a standing desk to to prevent neck and back discomfort. If a standing desk isn't possible, a desk converter you place on your table or desk can work well too.

Move throughout the day. Take phone calls standing. Walk to a colleague's desk instead of emailing or sending them a chat message. Use the stairs. Every bit of movement helps counteract the effects of sitting.

Conclusion

Neck and back pain from sitting all day is common, but it doesn't have to be inevitable. Small changes to your workspace setup, posture habits, and movement patterns can significantly reduce discomfort.

The key is consistency. Adjust your chair. Position your monitor correctly. Ask your manager for monitor stands if you have a long neck and your monitors are too low despite your elbows being at 90 degrees. Take regular breaks. These simple fixes add up to real relief.

Tools like ErgoGecko make it easy to build these habits by automatically reminding you to take breaks, adjust your posture, and move throughout your workday. By building these habits into your routine, you can work more comfortably and reduce pain before it becomes a problem.