Studies show that despite Australia’s generally active outdoor lifestyle compared to many other countries, Australians still spend an average of 6–8 hours a day sitting.
Prolonged sitting can have several negative effects on both physical and mental health. With the rapid rise in technology and evolving societal norms, it’s no surprise that sitting has become a serious global health issue.
In Australia, sedentary behaviour has been linked to health risks such as obesity, cardiovascular disease, diabetes, and mental health issues. Many Australians spend a significant portion of their day sitting—both at work and during leisure activities—while failing to meet recommended physical activity guidelines. The Australian Government, through surveys like the National Health Survey, monitors activity levels and sedentary behaviour trends. Unsurprisingly, results show that sedentary behaviour has increased over time.
The Australian Physical Activity and Sedentary Behaviour Guidelines recommend that adults engage in regular physical activity, minimise sedentary time, and break up long periods of sitting with intervals of standing or light movement.
Health Risks
Between commuting, working, and relaxing at home, it’s easy to accumulate hours of sitting each day. Reduced physical activity often goes hand in hand with obesity, and prolonged sitting has been linked to several serious health risks:
Heart Disease – According to the American Heart Association, prolonged sitting increases the risk of heart disease by 20–30%, along with associated cardiovascular issues such as varicose veins.
Diabetes – Sitting for more than four hours a day increases the risk of developing type 2 diabetes by 46%.
Cancer – The American Cancer Society reports that excessive sitting may increase the risk of colon, breast, and uterine cancers.
Postural Issues & Joint Pain – Sitting for long periods weakens postural muscles, contributing to back, neck, and shoulder pain. Reduced movement in the extremities can lead to stiffness and joint deterioration, particularly in the hips and knees, impacting flexibility and spinal health.
Mental Health Decline – A sedentary lifestyle is linked to depression, anxiety, sleep disturbances, and cognitive decline. It can also reduce productivity and job satisfaction. However, research suggests that incorporating physical activity throughout the day can improve mental well-being.
How to Mitigate the Negative Effects of Sitting
To combat the risks associated with prolonged sitting, consider implementing these strategies:
- Take breaks from sitting—aim to stand and move around every 30 minutes.
- Incorporate regular movement and exercise into your daily routine.
Stretch regularly to reduce tension and prevent muscle imbalances.
Be mindful of your posture and use ergonomic chairs and desks when possible. - Consider using a standing desk or alternating between sitting and standing throughout the day.
- Sit on an exercise ball or air cushion to keep your pelvis and lower back engaged while seated.
- Try walking meetings—some workplaces have adopted this with great success.
- Consider visiting a Chiropractor!
How Chiropractic Care May Help
There are over 35 different muscles that attach to the pelvis, many of which are affected by prolonged sitting. Among them, the psoas muscle plays a significant role. This deep hip flexor runs from the lower spine to the front of the hip joint and shortens when seated. Over time, prolonged sitting can cause it to tighten, leading to pain and restricted movement in the lower back and hips.
A Chiropractor can assess this area, provide targeted adjustments, and recommend specific exercises to improve mobility and relieve tension.
Chiropractic care plays an essential role in reducing the effects of prolonged sitting, helping to correct spinal imbalances, improve posture, and alleviate pain. Chiropractors also provide guidance on lifestyle modifications and exercises tailored to your individual needs.
Among its many benefits, Chiropractic care may:
✔ Relieve muscle tension
✔ Promote relaxation
✔ Improve range of motion
✔ Enhance nervous system function, helping your body better adapt to the physical stresses of prolonged sitting
A Holistic Approach to Better Health
Incorporating Chiropractic care into your routine may be an effective way to counteract the negative impacts of prolonged sitting. Combined with regular movement, stretching, ergonomic adjustments, and increased physical activity, Chiropractic care may be a key component of overall musculoskeletal health and well-being.
Total Health