The Dangers of Prolonged Sitting in an Office Chair: How to Prevent Back Pain

A conversation with potential client today around the back pain that she experiences on the day-to-day basis brings me to this post. A part of what I do when I assess people be it verbally, over the phone, zoom or face-to-face is to find out what is their history with back pain.

  • Was there a previous injury?
  • Is there a recent injury?
  • Is there some genetic special condition?
  • Is it age related?
  • Is it sport related?
  • Is it lifestyle related?
  • Is it emotionally related?

After the initial conversation I concluded that her pain appears to be mostly caused by sitting for too long, and too often in her office chair, I then made some suggestions that would help the individual situation as I will explain later in this article.


Being a woman in her late 50s, it is highly likely that there is some sort of lower disc degeneration, this is par of the course in any ageing spine. There are no known previous injuries or impacts that she can recall, and back pain is very obviously being created by too much sitting, the pain is obvious, sitting for too long equals pain for her.


When assessing back pain in the office environment It is also relevant to note –
The length of time we sit?
How we sit?
How often we move in the day?
How do we move?
How much core strength do we have?
What tasks are we performing?
What repetitive movements are we doing in our workplace?
How much exercise or not do we perform?
What is the quality of the exercise movement?


All of the above behaviours and environmental actions has a potential to create a new injury or to aggravate a pre-existing injury.


0ther impacts and movement behaviours that have potential to harm, cause back pain and cause other impact on the lower back are :

  • Reaching
  • Slouching
  • Twisting
  • Leaning
  • And crossing legs


It is imperative to address Mobility, flexibility, core strength, realignment of the joints, spine and especially build postural awareness of the individual in a workplace environment.


We must also treat the body as a whole system, because is it. Addressing the key pain points of a sedentary sitting body, the neck, shoulders back and hips and the mind will support the whole structure of the spine in the remote working environment.


Regardless of the actual source of the back pain, generally speaking, the protocol is the same. In the first place we have to educate the individual on how they use their body In their day to day environments.


As far as the movement element we must address the key components of pain relief. This systematic approach we teach is like no other in the market, It is designed to be easy and safe for even the most sedentary body.


It is perfect for healthy workplaces to support their team members to work freely and without pain. This alone will increase workplace productivity and save the business money by preventing workplace injury.


After a recommendation to the future client to speak to a specialist eg: Chiropractor, or Physiotherapist to seek out a full set of x-rays and clearance to exercise, for her own personal peace of mind, she Is looking forward to joining us at Healthy Office Bodies in the very near future.

Sandra Leigh is a Professional Pilates Instructor, Teacher, Trainer and Coach who specializes in helping people, businesses and workplaces, improve productivity, reduce sick leave and prevent injury!

If you would like to find out more about how SANDRA LEIGH TRAINING can you help you, your business or workplace


Sandra Leigh is a Professional Pilates Instructor, Teacher, Trainer and Coach who specialises in helping people, businesses and workplaces, build mind and body performance !

If you would like to find out more about how SANDRA LEIGH TRAINING can you help you, your business or workplace.

Please contact Sandra Leigh at

[email protected]
mob:0409 625 131