Do You Have “Symptoms of Sitting”? Here’s How to Know (and What to Do About It!)

By: Dr. Alyssa McPeak

If you sit for more than 6 hours a day, you may be experiencing what we call “sitting symptoms.” Whether you work at a computer, meet with clients all day, drive, or sit through long meetings—your body wasn’t designed to be in a flexed, seated position for hours at a time.

And here’s the truth most people don’t realize:

Sitting is a posture. And just like any posture you hold too long, it creates stress, tension, and compensation patterns throughout your entire body.

Let’s break down the signs of “sitting syndrome,” how it happens, and simple ways to reverse it—with simple swaps and chiropractic care.

Symptoms of Sitting Too Much

When your body stays in a seated, flexed position for extended periods, you begin to experience:

Musculoskeletal Symptoms

• Neck pain or stiffness

• Shoulder tension

• Headaches

• Low back pain

• Hip tightness

• Weak glutes (butt muscles)

• Knee pain

• Sciatic pain

Postural Symptoms

• Forward head posture

• Rounded shoulders

• Slouched spine

• Tight chest muscles

• Decreased mobility

• Tight hip flexors

Circulation & Organ Symptoms

• Poor blood flow

• Swollen feet and ankles

• Digestive sluggishness

• Shallow breathing

Energy & Mood Symptoms

• Fatigue

• Brain fog

• Decreased productivity

• Midday slump

• Decreased sex drive

If you feel like your body “hurts from sitting,” it’s because your spine and joints are literally being pulled into a position they weren’t created to maintain for long periods.

Why Sitting Causes These Issues

Most of the day, sitting places your body in:

• Forward flexion

• Rounded shoulders

• Shortened hip flexors

• Compressed low back

• Tight chest

• Forward head posture

Your body adapts to the positions you live in. So if you sit all day, your body begins to shape itself to that position—creating pain, immobility, and long-term dysfunction.

Simple Ways to Reverse Sitting Symptoms During Your Workday

The good news? You don’t need to overhaul your entire day. Small changes—done consistently—make a HUGE difference.

Here are easy ways to counteract long hours of sitting:

1. Use a Sit-to-Stand Desk

Switching between sitting and standing every 20–30 minutes helps reduce spinal compression and improves circulation.

2. Sit on a Ball Chair or Stability Ball

This activates your core, improves posture, and helps you avoid slumping. It also encourages micro-movements that your spine (and core) LOVES.

3. Wear a Posture Brace

A posture support can help retrain your muscles and remind your body to stay in better alignment—especially if you tend to round your shoulders.

4. Set a Movement Timer

Every 30–60 minutes, stand up and:

• Do 10 squats

• Walk to fill your water

• Stand and stretch

• Do 10 calf raises

• Do a corner-stretch to open your chest

Micro-movements add up over the day.

5. Take the Stairs

If you have stairs at home or at work, walking up and down them once or twice each hour is great for circulation, butt muscles, and mobility.

6. Try These Simple Workday Stretches

• Chest opener stretch (corner stretch)

• Neck side bends + rotations

• Cat-cow (seated or standing)

• Hip flexor stretch

• Wrist + forearm stretches

• Glute stretches (figure 4 stretch)

These help reset your posture and reduce muscle tension.

Why Chiropractic Care Helps Reverse Sitting Symptoms

Sitting doesn’t just create muscle tightness—it creates structural misalignments in your spine and pelvis.

Chiropractic care helps by:

✓ Realigning your spine

Improves nerve communication and posture.

✓ Reducing tension in overactive muscles

Especially the neck, upper back, and hip flexors.

✓ Activating weak or underused muscles

Such as the glutes and core.

✓ Restoring proper joint motion

Movement is life for your spine.

✓ Improving circulation and energy

Proper alignment helps your body function better—head to toe.

✓ Supporting long-term posture correction

Adjustments + home exercises help undo years of sitting posture.

Most patients feel lighter, looser, and more energized after an adjustment—because your body is finally moving the way it was designed to.

You Don’t Have to Live with “Sitting Pain”

If sitting is unavoidable for your job or lifestyle, you can still support your body with intentional habits, movement, and regular chiropractic adjustments.

At Roots Wholistic Health, we help:

• reduce pain

• improve posture

• support spinal alignment

• restore mobility

• keep your body functioning optimally

So you can sit less, move more, and feel better in your everyday life.

If you’re experiencing symptoms of sitting, schedule an appointment—we’re here to help your body feel its best again. 💛 Schedule online!