Article Rundown

• Does sitting in flexion cause back pain?
• How should you sit?
• Does sitting make back pain worse?
• How to make sitting dynamic?

Is Sitting in Flexion Bad for Your Back?

In this video, I address the question:

“Is flexion without load, such as sitting in a chair, bad for your back? Can it cause issues? I’ve heard Dr. McGill say that sitting alone can’t injure the spine, but there seems to be a lot of confusion online. I wanted to hear your take on it.”

First and foremost, I am not Dr. McGill, nor do I speak on his behalf. However, I’ll share my thoughts on this topic.

Does Sitting Alone Cause Back Injury?

Sitting alone has not been shown to directly cause disc bulges or herniations. However, prolonged sitting—especially in a flexed position—can lead to cumulative stress on the spine. When you sit in flexion for extended periods, stress concentrations develop in the back, potentially softening the discs and increasing posterior hydraulic pressure.

The real issue arises when people spend the entire workday sitting (often in poor posture) and then immediately place heavy loads on their spine through activities like CrossFit or weightlifting. The cumulative trauma from sitting in flexion all day, followed by intense spinal loading, can significantly increase the risk of injury. These microtraumas can accumulate over time, eventually leading to more serious issues like disc bulges or herniations.

So, while sitting itself won’t cause a back injury, it can absolutely exacerbate existing problems or push you further down the path of back pain.

Managing Sitting to Reduce Stress Concentrations

Many of my clients who are already dealing with back pain struggle with sitting for long periods. Some can only sit for five minutes before their pain worsens. This is why it’s crucial to vary your sitting and standing positions throughout the day, reducing prolonged stress in any one posture.

A simple strategy is to take regular breaks—stand up, walk around, or stretch. These small changes help prevent stress concentrations from building up and leading to pain or injury.

Dynamic Back Support: A Game-Changer

The best way to manage sitting is to make it dynamic, and this is where proper back support comes into play. One excellent option is the LumbAir—a portable back support with an adjustable air pump, allowing you to continuously change the level of support while sitting. It’s great for work, travel, or anywhere you need lumbar support. Even though I am pain-free today, I still use mine daily to prevent stress buildup.

For additional support, I also use the PropAir, which wraps around the waist and provides spinal support while sleeping—whether on your back or side. This ensures your spine remains supported even while resting, preventing unnecessary stress accumulation overnight.

For those looking for premium comfort, the EmbraceAir Deluxe with inline seating is an excellent option. It’s a luxury version of the LumbAir, offering exceptional comfort and dynamic support. I personally use this in my desk chair, as it transforms even a basic plastic chair into an ergonomic seat. Instead of spending a fortune on an expensive gaming chair, these back supports provide a cost-effective, portable solution that works anywhere—including airplane seats.

Final Thoughts

While sitting alone won’t directly cause back pain, it can increase your risk by compounding stress on the spine, especially when followed by heavy lifting or intense activity. The best way to combat this is by making sitting dynamic through movement and proper support.

If you’re interested in improving your spine health and resilience, you can check out the back supports I mentioned [HERE]. They have been a game-changer for me, helping me get and stay pain-free for years.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

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