Introduction
Whether we’re at the office, commuting, binge-watching shows, or scrolling through our phones, most of us are sitting more than ever before. While it may seem harmless, prolonged sitting has quietly become one of today’s most significant health risks. In fact, many health professionals now compare the dangers of a sedentary lifestyle to those of smoking. With the rise of remote work and screen-based activities, sedentary habits have taken over our daily routines. The good news? You can counteract these effects and protect your long-term health through movement, awareness, and expert care—such as physiotherapy support from our Coquitlam clinic.
Why Is Sitting Compared to Smoking?
While sitting doesn’t introduce harmful chemicals into the body like smoking, the comparison emphasizes how both are major, yet preventable, contributors to poor health. Prolonged sitting has been linked to a higher risk of chronic conditions and even premature death. Research published in Medicine & Science in Sports & Exercise found that people who sit for long hours face greater risks of cardiovascular disease, Type 2 diabetes, and obesity.
In addition to these systemic health effects, prolonged sitting negatively impacts musculoskeletal health. Poor posture from sitting, especially at desks or while using screens, can cause spinal misalignment and increased strain on the neck and shoulders. Reduced movement decreases circulation to the lower limbs and weakens essential postural muscles, such as the glutes and core. Alarmingly, a large-scale 2016 meta-analysis published in The Lancet concluded that sedentary behavior may reduce lifespan, even in people who exercise regularly.
Physical Effects of Prolonged Sitting
Extended sitting results in noticeable changes in physical function and posture. For instance, a common consequence is forward head posture and chronic neck strain from leaning into screens. Moreover, rounded shoulders and weakened upper back muscles are typical among desk workers. In addition, low back pain frequently develops due to inactive core and gluteal muscles, which play a key role in supporting the spine. Over time, prolonged sitting also shortens the hip flexors and hamstrings, leading to tightness and reduced mobility. As a result, these changes can contribute to joint stiffness, poor movement patterns, and an increased risk of injury during physical activity.
How Physiotherapy Can Help
Physiotherapists play a crucial role in helping individuals combat the effects of sedentary behavior. They can perform a detailed postural assessment and offer ergonomic advice tailored to both your work and home environments. Targeted mobility and strengthening exercises are often prescribed to activate underused muscles and release tension in tight areas—for example, glute bridges, chin tucks, and thoracic spine extensions can be highly effective for improving posture and reducing pain. In addition, manual therapy techniques such as soft tissue release or joint mobilization can further support recovery and relieve discomfort. Physiotherapists also educate patients on the importance of incorporating regular movement into their daily routines. Simple strategies like standing up every 30 minutes, performing desk stretches, or walking during phone calls can significantly reduce sedentary-related stress on the body.
Simple Changes to Reduce the Risks
Reducing sedentary time doesn’t require drastic changes. Setting a timer to remind yourself to move every 30 to 60 minutes can be a simple yet effective start. Throughout the day, stretch your hip flexors, hamstrings, back, and neck to relieve tension and improve mobility. Consider investing in a sit-stand desk, or use a stack of books to create a temporary standing workstation. Posture-reset exercises, such as chin tucks and scapular retractions, help realign the spine and counteract hunching. You can also integrate walking meetings, brief home workouts, or even stand while reading to increase daily movement. These small, consistent adjustments can lead to significant improvements in posture, energy levels, and overall health.
Massage Therapy & Acupuncture Benefits
Massage therapy can help alleviate muscle tension and improve circulation in areas affected by prolonged sitting, such as the shoulders, back, and hips. It also promotes relaxation and helps reduce stress, which often contributes to physical discomfort. Acupuncture, another complementary therapy, may stimulate blood flow and support the management of stress-related symptoms. When combined with physiotherapy, both massage and acupuncture can enhance recovery and contribute to a more holistic approach to wellness.
Why Addressing This Matters
Preventing problems before they start is far easier and more cost-effective than treating chronic conditions later. Early intervention through physiotherapy and simple lifestyle changes can significantly reduce the risk of pain, injury, and long-term illness. You don’t need to be an athlete to benefit from physiotherapy or increased body awareness. Everyone can enhance their well-being by taking small, consistent steps to move more, sit less, and seek professional support when needed. If you’re ready to focus on your health through physiotherapy, massage therapy, or acupuncture, book an appointment at our Coquitlam clinic today and take the first step toward lasting wellness.
References:
- Ekelund, U., Steene-Johannessen, J., Brown, W. J., Fagerland, M. W., Owen, N., Powell, K. E., … & Lee, I. M. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet, 388(10051), 1302–1310. https://doi.org/10.1016/S0140-6736(16)30370-1
- Katzmarzyk, P. T., Church, T. S., Craig, C. L., & Bouchard, C. (2009). Sitting time and mortality from all causes, cardiovascular disease, and cancer. Medicine & Science in Sports & Exercise, 41(5), 998–1005. https://doi.org/10.1249/MSS.0b013e3181930355
- Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. W. (2010). Too much sitting: The population-health science of sedentary behavior. Exercise and Sport Sciences Reviews, 38(3), 105–113. https://doi.org/10.1097/JES.0b013e3181e373a2
Disclaimer: This blog is intended for general educational purposes only and does not constitute medical advice. For personalized assessment and treatment, please consult a licensed healthcare professional.