Sitting All Day? Here’s What Your Body Wants You to Know

We’ve all been there — deep in work, focused on the screen, and before you know it, hours have passed and your body feels stiff, sore, or just a bit “off.” If you’re spending most of your day sitting (and let’s be honest, many of us are), your body is definitely trying to tell you something.

Sitting itself isn’t the enemy — it’s the amount of uninterrupted sitting that gets us. Our bodies were made to move. When we spend long periods parked in one position (even with good posture), muscles start to tighten, joints stiffen, and circulation slows down. The result? That nagging neck tension, tight hips, sore lower back, and sluggish energy you might be blaming on “just a busy day.”

What’s Actually Happening in Your Body?

Let’s break it down simply:

●      Your hips: When you sit, your hip flexors stay in a shortened position. Over time, this can lead to tightness that affects how you walk, run, or stand.

●      Your spine: Prolonged sitting tends to shift us into a slouched posture, putting stress on the lower back and neck.

●      Your circulation: Staying in one position reduces blood flow, especially to the legs. That’s why your legs might feel heavy or restless after sitting for too long.

●      Your muscles: Some switch “off” (like your glutes), while others work overtime (like your upper traps trying to hold your head up over your screen).

So, What Can You Do?

Here’s the good news: you don’t need to overhaul your whole day or buy a treadmill desk to support your body better. It starts with small, simple changes:

●      Move every 30–45 minutes. Even just standing up, stretching, or walking to get water helps reset your posture and circulation.

●      Try a “micro-break” stretch: Roll your shoulders, reach your arms overhead, twist gently side to side. Your spine will thank you.

●      Mix up your posture: Try standing to take phone calls, sitting cross-legged occasionally, or using a footrest.

●      Strengthen what’s switched off: Activating your glutes and upper back muscles can counteract the effects of sitting and prevent longer-term issues.

How Physio Can Help

If you’re dealing with regular stiffness, postural pain, or just want to future-proof your body, physio can help identify what’s working too hard and what’s not working enough. We can guide you with hands-on treatment and personalised exercises to get you moving (and feeling) better — even if your workday stays exactly the same.

Need a reset? Come chat with us - we can help your body feel less stuck and more supported.