Sedentary lifestyle and spine health

May 27, 2024 by naveenadmin0

Nowadays, people are working non-stop in front of computers for long periods and living a sedentary lifestyle where there are minimal activities, lack of exercises and bad food habits. This has given rise to several health problems, along with chronic illnesses such as obesity, and even joint issues, especially in the spine, which can affect one’s overall strength.

Blame the pandemic or the corporate culture, most people are leading a sedentary lifestyle, which is highly impacting the overall quality of life. It is increasing the risk of morbidities and rate of mortality.

A sedentary lifestyle can have a huge impact on your spine health. Your spine is a complicated structure consisting of bones, muscles, nerves, and ligaments working together to support the body and allow for movement. An inactive lifestyle, combined with sitting for an elongated period, can cause several negative effects not only on your spine but also overall health.

Sedentary lifestyle habits that affect your spine

Bad posture

When you sit for long periods, it is common to slouch or hunch forward, which can stress your spine, neck, back, and shoulders. This results in poor posture, due to which your spine curves unnaturally, eventually causing chronic pain, breathing problems, and headaches.

Muscle imbalance

When you maintain an inactive lifestyle, it causes muscle imbalances as some of the muscles are overused and some underused. This can result in pain and weakness in the neck, back, and other areas of your body.

Muscle deconditioning

Due to a sedentary lifestyle, when the muscles in your spine and back are not much in use, they may become weak, resulting in muscle deconditioning. This increases the risk of injury, making it difficult to carry on with daily activities.

Misalignment of the spine

When you maintain an inactive lifestyle, it results in spinal misalignments, causing chronic pain, decreased mobility, and discomfort.


A sedentary lifestyle increases the chance of developing obesity, which places extra stress on your spine and other joints.

Tips for maintaining a healthy spine

A healthy spine is important for your overall wellness, especially in this sedentary lifestyle. Including some simple habits in your everyday routine can largely help in supporting your spinal health.

Maintaining the right posture

It’s important to maintain the right posture while walking, sitting, and standing. Keep your back and your shoulders relaxed, and make sure your ears remain aligned with your hips and shoulders. For this, investing in ergonomic chairs and a proper workspace for maintaining the right posture can bring in a difference. Keep your back straight while working at a desk, watching TV, and even during mealtime to prevent all kinds of back and neck issues.

Exercising regularly

Try to avoid sitting for an extended period by remaining engaged in regular physical activities. Cardiovascular exercises, strength training, yoga, sports, and other such kinds of exercises are ideal for staying active. Make use of fitness devices, such as a smartwatch, for keeping track of your activities to stay motivated.

Strengthening your core muscles

It’s important to focus on enhancing the strength of your core muscles, those in your abdomen, lower back, and middle back. When your core muscles are strong, it decreases pressure on the spine and enhances right posture.


To sum up, a healthy spine is important not only for your physical well-being but also for mental fitness. By embracing healthy habits and maintaining an active lifestyle, it’s easy to keep your spine healthy and decrease chances of pain and discomfort.

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Dr Naveen Tahasildar has been treating the whole spectrum of spinal disorders from cervical spine to sacrum by non-operative and operative means using cutting edge technology. These patients include national as well as international from all parts of the world.

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