© Magnific
June 1, 2026
Prof. Dominik Pförringer
Many people sit for hours every day, often causing back and neck pain. Prof. Dominik Pförringer explains the most common sitting mistakes — and why movement matters more than perfect posture.
By
Univ.-Prof. Dr. med. Dominik Pförringer
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We sit at breakfast, in the car, at the desk, in meetings, on the sofa, and often still with the smartphone in hand. Sitting has become the basic posture of modern everyday life – especially in the office, in the home office, and during any screen work. The problem: Our body is not made for this.
Humans are beings of movement. Muscles, joints, intervertebral discs, and fasciae need regular loading and unloading to function well.
The magnitude of the issue is shown by data from the Robert Koch Institute: A relevant portion of adults in Germany sit for at least eight hours daily. Those particularly affected are people of working age, precisely the group that works a lot at computers.
Sitting for long periods isn't automatically dangerous. It becomes problematic when we sit too long, too rigidly, and too often. In the sitting position, many torso and gluteal muscles are less active.
The hip flexors shorten functionally, the thoracic spine becomes round, the head moves forward, and the lumbar spine is subjected to unphysiological stress. This leads to typical complaints: Back pain, neck pain, shoulder tension, headaches and a stiff feeling in the lower back.
Medically, not only the duration of sitting is decisive, but especially the sitting behavior: few position changes, hardly any breaks, poor posture and lack of Movement increase the load. A recent scientific study on office workers describes prolonged sitting, poor posture, few breaks, and static sitting as factors associated with back pain.
Intervertebral discs and joints also do not benefit from prolonged rigidity. They are better supplied with nutrients through movement. If movement is lacking, the natural change from pressure to relief is absent. The back is not spared, but rather under-challenged. This is precisely why back health is not just an ergonomics issue, but rather a movement issue.
Too much sitting affects more than just the spine. Long stationary phases – that is, awake time spent sitting or lying down with very low energy expenditure – are associated with unfavorable health outcomes. Therefore, the orthopedist recommends not only regular physical activity for adults but also reducing sitting time and replacing it with movement interruptions.
For adults, the guideline is 150 to 300 minutes of moderate exercise per week or 75 to 150 minutes of intense exercise, supplemented by muscle strengthening. Ride a bike instead of an e-scooter. Take the stairs instead of the elevator. You can carry a case of beer home; there's no need for a delivery service or an app.
The exercise after work is good, but it doesn't completely undo eight to ten hours of immobile sitting. Studies show that high physical activity can significantly mitigate the risks of prolonged sitting; nevertheless, it remains sensible to actively break up sitting times throughout the day.
Smart breaks, every office is a training course. Every door frame and every step can be turned into an exercise device. Anywhere – anytime – no excuses.
The best sitting position is always the next one. That means: There is no one perfect posture that you should hold for eight hours. Much better is dynamic sitting: sometimes upright, sometimes reclined, sometimes standing, sometimes walking. The back loves variety. This applies at the desk as well as in the car: Variatio delectat.
Practically, this means: Stand up briefly every 30 to 45 minutes. Walk while on the phone. Use stairs. Intentionally place the printer, water bottle, or trash can a little further away. Work standing for periods, but don't just replace sitting with hours of standing. The key is dynamics.
Simple movements are particularly effective for back health: walking, mobilization exercises, stretching the hip flexors, strengthening of abdominal, back, and gluteal muscles. The orthopedist emphasizes that movement remains important even with existing back pain and that resting is usually not the best strategy.
A practical everyday plan doesn't have to be complicated. Start with three rules: stand up at least once every hour, walk at least 30 minutes daily, and avoid taking the elevator. Even small interruptions help the back break out of its rigid state.
Anyone who adjusts their workplace ergonomically—screen at eye level, feet stable on the floor, keyboard close to the body, chair suited to body size—reduces unnecessary strain.
Even more important than the perfect office chair is the habit of naturally incorporating movement into the day. Back health doesn’t come from sitting 'in the right position' but from regular activity, strong muscles, good posture skills, and less prolonged sitting.
Too much sitting is one of the most common everyday enemies of back health. It weakens muscles, promotes tension, and can contribute to back pain. The solution is simple but consistent: reduce sitting times, interrupt sitting phases, walk more, strengthen regularly, and make the workplace movement-friendly.
Those who move their back more often in everyday life not only invest in less pain but also in higher performance, and therefore more energy and joy in life.
As Robbie Williams aptly says, "If you can’t get a girl, but your best friend can, it’s time to move your body."
