If most of your working day is spent at a desk, you have plenty of company: Australian workers spend about three-quarters of their time at work sitting. SafeWork NSW — Sedentary work
This post looks at what sitting all day is linked with for your health, small movement habits that fit a real workday, and when back or neck pain is worth getting checked.
How does sitting all day affect your health?
Australia's movement guidelines for adults ask for two things at once: be active on most days, and limit the time you spend sitting, breaking up long periods as often as possible. Australian Government — Recommendations for adults (18 to 64 years)
Healthdirect explains that sitting a lot at work, whether at a desk or behind the wheel, can affect your long-term health, including your risk of diabetes, heart disease and obesity. Healthdirect — Wellbeing at work
SafeWork NSW adds some cancers and musculoskeletal (muscle, joint and bone) problems to that list, and notes that people who sit for long periods can report feeling tired and less productive. SafeWork NSW — Sedentary work
These are risks across large groups of people, not a prediction about you. They are a good reason to look at how your day is put together.
How often should you get up from your desk?
SafeWork NSW suggests getting up and moving every 30 minutes, and varying your tasks so you change position and use different muscles. SafeWork NSW — Sedentary work
It does not need to be exercise. The guidelines say that replacing sitting time with movement of any intensity can bring greater health benefits. Australian Government — Recommendations for adults (18 to 64 years)
Standing all day is not the answer either. Long periods of standing can bring tiredness, back problems and varicose veins, so the aim is to keep changing position. Healthdirect — Wellbeing at work
Ideas that fit most workdays:
- stand up for phone calls or while you read a document
- walk over to a colleague instead of sending an email
- use natural stopping points, like finishing a task or a call, to stand or stretch
- take the stairs when you can
- eat lunch away from your desk, and add a short walk
- suggest a walking meeting when it suits everyone
- get off public transport a stop early and walk the rest of the way
SafeWork NSW — Sedentary work RACGP, AJGP — The straight and narrow of posture
Pick one or two that suit your day rather than trying them all at once. If you work from home, the end of each video call can be your cue to get up.
Is good posture the answer?
Many of us grew up being told to sit up straight. An article in the RACGP's journal for GPs, summarising the research, says the idea that "good" or "bad" posture causes pain is not supported by the evidence, and that moving and changing position likely matters more than any single posture. RACGP, AJGP — The straight and narrow of posture
One study it describes found that back pain risk rose with the time people spent sitting, but not with how they sat. RACGP, AJGP — The straight and narrow of posture
Your set-up still matters for comfort. Healthdirect suggests a screen at eye level and a chair that supports your back. Healthdirect — Neck pain Healthdirect — Back pain
For a closer look at your workstation, our posts on posture and everyday comfort and computer work and neck discomfort go through the questions worth asking.
When to see your GP about back or neck pain
Stiffness after a long day is common, but some pain needs a proper look.
See your doctor if back pain is new, is not getting better after about six weeks, or is affecting your sleep or daily activities. Healthdirect — Back pain
For neck pain, see a doctor if it is severe, getting worse, not easing after a few weeks, or affecting your daily life. Healthdirect — Neck pain
Seek urgent care if the pain comes with:
- sudden, severe pain, or pain that stops you walking or moving
- a fever, or feeling unwell
- weakness, numbness or pins and needles in your arms or legs
- changes to your bladder or bowel control
- unexplained weight loss
- changes to your vision or hearing, dizziness or confusion
Healthdirect — Back pain Healthdirect — Neck pain
Your doctor or a physiotherapist can also suggest exercises that suit you. Healthdirect — Neck pain
What can we talk about at Melbourne Wellness?
An initial naturopathy consultation includes a review of your diet and lifestyle. If long hours of sitting are part of your week, we can look at how your day runs and where movement could fit, alongside sleep, stress and meals. If pain or other symptoms need assessment, we will encourage you to see your GP or a physiotherapist.
Questions you might bring along:
- Roughly how many hours a day do I sit, at work and at home?
- Which parts of my day could include a short movement break?
- What gets in the way: back-to-back meetings, low energy, pain or something else?
- How will I know whether a new habit is working for me?
