Sitting for extended periods can take a toll on your body—whether you’re working at a desk, driving, or watching TV. If you’ve noticed that prolonged sitting makes your pain worse, you’re not alone. Many people experience discomfort when they sit for long stretches, but the good news is that there are steps you can take that may fix your posture over time, and more importantly, reduce that pain!
Why it’s hard to fix your posture
If you’ve tried to straighten your shoulders or sit up straight, only to find yourself slumped forward again a few minutes later, you’re not alone. Posture is a funny thing. You can’t really fix your posture by just forcefully straightening yourself up in most cases.
From a nervous system perspective, posture is similar to your breath. Yes, you can control it to some degree, but when you stop paying attention, it often returns to its default position. Your body feels safest in its default position because it’s informed by both your physical function and your mental-emotional state. Your posture feels stable and energy efficient, and your brain has decided this is where your body is most protected. This means trying to fix your posture through willpower alone may not always work.
Historically, ideas of “good posture” have been tied to concepts like class, gender, and military culture. It’s worth considering that what we think of as “perfect posture” isn’t always what’s best for your body. Trying to fix your posture forcefully can add tension into areas that are already overly rigid, and in some cases can even contribute to more pain over time.
Reduce pain while sitting
When I work with someone who has pain while sitting, my first priority is to improve comfort. Then, we might look at what it means to fix your posture if that’s one of your goals. Here are some effective strategies for how to feel better when sitting, whether or not you fix your posture along the way.
1. Change Positions Frequently
The most important thing to remember is that sitting itself isn’t inherently harmful—any prolonged, static position can contribute to pain. To reduce the strain on your body, try to change positions as often as possible. If your body allows, alternate between sitting and standing throughout your day.
One way to do this is by setting up multiple workstations that encourage a change in posture. For example, you can have a standing desk for some tasks and a seated workstation for others. The key is to move and shift positions regularly to keep your muscles active and engaged, reducing stiffness and discomfort.
You can also think about different ways to sit or stand at your existing workstation. Sitting on a yoga ball or changing your position in other ways can make a difference.
2. Take Regular Breaks to Reset
No matter how great your posture is, taking breaks is essential for your overall well-being. Frequent breaks allow your body to reset and relieve pressure from the areas that take the most strain while sitting, like your lower back, hips, and shoulders.
Every 30 minutes, get up, stretch, and move around. Even just walking around the room for a few minutes can make a world of difference. Incorporate some gentle movements or stretches during these breaks to help alleviate any tightness or discomfort. Don’t forget to look away from your screen at something further away – even better if you can get outside and look at the horizon for a while to give your eye muscles a break.
3. Counteract the Harmful Effects of Sitting
Sitting in one position for too long can cause your muscles to become tight and contribute to discomfort and poor health outcomes. This is true even if you fix your posture, as it is the static position that makes this situation worse. To help combat this, incorporate practices that counteract the harmful effects of sitting.
Some ideas include:
- Spending time outside for a change of scenery and to get your body moving.
- Practicing breathwork to manage stress or refresh your energy levels.
- Trying restorative practices that help you feel more comfortable during and after sitting.
For me, one of my favorite restorative practices after sitting for a while is Mountain Brook Pose—a gentle yoga pose that helps release tension in the body and balance out the physical effects of sitting. It may even fix your posture over time. If you want to give it a try, check out the video below to learn how to do it.
4. Fix Your Posture with Movement
In my work, I see posture as data. I don’t usually try to fix your posture intentionally, but I do see spontaneous changes in posture when a person’s body responds positively to certain movements or other yoga practices.
For example, if you find your shoulders rounding forward, I’d be curious about your habitual shoulder movements, as well as what’s going on in your ribs, neck, and mid-back. It might also be helpful to examine your breathing, as this can play a role in shoulder position.
If you’re noticing tightness around your shoulders, try self-massage techniques to relieve some tension. You can watch the video below for ideas on how to perform some of these techniques. While your posture is unlikely to change after doing this, you may find that combining this with rehabilitative movement improves your posture over time.
Final Thoughts
The key to preventing pain while sitting is balance. Changing positions, taking breaks, and integrating practices like yoga can go a long way in keeping your body comfortable. Remember, your posture doesn’t have to be perfect all the time, but being mindful of how you feel and giving your body the rest it needs can keep discomfort at bay.
If you’d like personalized advice or a deeper dive into practices that work best for your unique body and lifestyle, feel free to schedule a call with me. I’d be happy to help you find the best strategies to reduce pain and improve your posture while sitting.
