Walk into almost any office, classroom or coffee shop today, and the picture is strikingly similar: People hunched over laptops, scrolling through smartphones or sitting for hours without moving.
What may seem like harmless daily habits are quietly changing the way many people sit, stand and move.
Health experts warn that prolonged sitting, poor workstation ergonomics and increasingly sedentary lifestyles are contributing to poor posture, neck strain, rounded shoulders and chronic back pain.
Researchers say it is the combination of long hours sitting, limited movement and poor posture that is placing growing pressure on the spine.
Hidden cost of sitting all day
The World Health Organisation (WHO) describes low back pain as the leading cause of disability worldwide, estimating that 619 million people were living with the condition in 2020.
That figure is expected to rise to 843 million by 2050, driven largely by population growth and ageing.
WHO reports also estimates that about 1 in 13 people globally (7.5 per cent) were living with low back pain in 2020.
Unlike injuries caused by a single accident, posture-related problems often develop gradually.
Extended periods of sitting reduce movement around the spine, limiting blood flow to muscles, spinal discs and the surrounding fascia, which is the thin but strong web of connective tissue that wraps around and supports muscles, bones, nerves and organs throughout the body.
According to the Fascia Research Society, fascia forms a continuous network that helps transmit force throughout the body and plays an important role in posture, movement and overall musculoskeletal function.
Now, when it comes to the back, fascia connects and stabilises the muscles that keep the spine upright and help distribute forces during movement.
When the body remains in the same position for prolonged periods, the fascia can become less flexible and glide less efficiently over surrounding tissues, contributing to stiffness, reduced mobility and muscle tightness.
Over time, these changes may make it more difficult to maintain an upright posture, encouraging rounded shoulders and a forward-leaning posture, particularly when combined with weak back and core muscles, poor ergonomics and prolonged screen use.
Health experts say regular movement and stretching help keep fascia healthy and mobile, reducing strain on the muscles and spine because limited back movement, over time, causes muscles to become stiff, flexibility decreases, and joints experience greater mechanical stress, increasing the likelihood of chronic musculoskeletal problems and deformity to some extent.
Orthopaedic specialists say even when pain is not immediately noticeable, prolonged sitting places continuous strain on the neck, shoulders and lower back.
Poor posture
Poor posture affects far more than appearance.
According to WHO, low back pain can interfere with mobility, sleep, work productivity, education and mental wellbeing. It is also associated with enormous economic costs through lost productivity and increased healthcare spending.
Many people also experience neck pain, shoulder stiffness and headaches linked to prolonged muscle tension. Over time, consistently poor posture may contribute to exaggerated rounding of the upper back, known medically as hyperkyphosis, although experts caution that occasional slouching does not automatically mean someone has developed the condition.
One common misconception is that an hour at the gym completely cancels out ten hours of sitting.
Researchers increasingly say this is not the case. Recent evidence suggests that regularly interrupting long sitting periods with light movement may be just as important as scheduled exercise.
The spine and its supporting back muscles respond well to regular movement.
Health experts recommend incorporating gentle stretching into your daily routine at least once or twice a day to help keep the fascia, muscles and joints flexible.
For people who spend much of the day seated, simple habits can make a noticeable difference:
Standing up every 30 to 60 minutes
Straightening your posture
Rolling your shoulders back, lifting your chest and gently rotating your upper body from side to side.
Positioning computer screens at eye level.
Using chairs that properly support the lower back.
Keeping both feet flat on the floor while sitting.
Stretching the neck, shoulders, chest and hips can also help counteract the tightness that develops from prolonged sitting.
Daily full body or targeted stretches across all age groups, including gentler massages for infants to toddlers.
These small but consistent movements improve blood circulation, reduce stiffness and relieve pressure on the spine, making it easier to maintain an upright posture and lowering the risk of developing chronic back and neck pain over time.
WHO recommends staying physically active as one of the most effective ways to reduce the risk of non-specific low back pain.
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