Nutrition and Healing
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Nutrition & Healing is intended to provide cutting-edge health information.
Nothing on this site should be interpreted as personal medical advice. Always consult with your doctor before changing anything related to your healthcare.

It’s easy to get caught up in long hours at the computer or parked in front of the TV. But I’ve always stressed the importance of moving your body—especially when it comes to your back health.

Now, a new study from Finland gives even more weight to this idea, showing that reducing your time spent sitting could be a simple way to prevent back pain from worsening.

Whether you’re at work or lounging at home, it might be time to stand up and stretch those legs…

Let’s take a look.

Too Much Sitting? It’s Time to Stand Up

A research team from the University of Turku conducted a six-month trial with adults aged 40 to 65 who were overweight and dealing with metabolic syndrome (a condition that increases the risk for heart disease and diabetes).

Their goal was to see if cutting down on sitting could help improve back pain—and the results are pretty eye-opening.

The group that was asked to reduce their sitting time by just one hour a day saw their back pain stay stable over six months.

On the other hand, those who didn’t change their routine experienced a significant increase in back pain over the same period. This simple change—standing more and sitting less—seemed to protect these participants from worsening pain.

If you’re concerned about your back health, consider making small adjustments to your routine. You don’t need to start training for a marathon. Simply replacing sitting with standing or light physical activity can make a big difference. And for even better results, try incorporating moderate-to-vigorous activity like walking into your day.

It’s important to remember that physical activity is key—just standing up won’t be enough. Walking or light exercise is better for your back than simply standing in place.

Back Health Isn’t Just About Muscles

Interestingly, the study didn’t find any big changes in the participants’ muscle composition or function—the fat content and insulin sensitivity in their back muscles stayed the same, regardless of their sitting habits. So, what does this tell us?

Back pain is about more than just muscle health. The way you move, how much you move, and even psychological factors play a huge role in how your back feels.

So, while hitting the gym and strengthening your core is great, don’t forget that just reducing your sitting time can have a profound effect on your overall pain levels.

With so many of us spending our leisure time on screens, sedentary lifestyles are becoming the norm.

But this study adds to the growing pile of evidence that suggests sitting for too long can have serious consequences—especially for your back.

Our middle-aged participants in this study weren’t just sitting too much—they also exercised very little and carried extra weight. Those factors can lead to increased back pain as well as higher risks for cardiovascular disease.

If you’re looking for ways to reduce your sitting time and prevent back pain, here are a few tips:

Set a Timer: Whether you’re working or watching TV, set a reminder to stand up and stretch every 30 minutes. Even short breaks can make a difference.

Walk During Calls: If you have phone calls during the day, use them as an opportunity to walk around instead of sitting.

Standing Desks: Consider investing in a standing desk for your workspace. Switching between standing and sitting throughout the day can help prevent stiffness and pain.

This new research shows that by simply standing more and sitting less, you could protect your back from getting worse over time.

So, don’t wait until you’re in pain to make a change—start taking small steps today to improve your back health. Stand up, move around, and give your back the support it needs.

P.S. Click here to learn about the little-known, surprising cause of pain…

Sources:

Staff, S. (2024, October 3). Stand up for your back: Study reveals simple way to prevent worsening pain. Study Finds. https://studyfinds.org/sitting-less-ease-back-pain/?nab=1

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