To avoid that persistent ache that comes from sitting more and moving less, try to flip it around and incorporate more movement throughout the day. Many endure neck and back aches as a result of prolonged sitting, but what they may not know is that exercise can help ease bodily aches and pains. Still, busy adults may not always have a schedule that allows them sufficient time to make it to the gym. The good news is that relief is possible by noticing and adjusting how you sit and how often you move. With more movement breaks, even lasting just a few minutes, we can target better posture and engage muscle that helps us sit with less discomfort.
Most people slouch when they sit for long periods of time. Slouching is not always painful, but any sustained position can become painful over time. Many studies on neck and back pain support the idea that more frequent breaks to move and stretch can help alleviate discomfort.
A notable study recruited office workers who sat for most of their workday. Some were given a sitting pad (controls), while another group adjusted their posture, reinstating better posture throughout the day to engage more muscles. A third group completed short active movement breaks, breaking up sitting time with brief exercises. By recruiting office workers who were recovering from chronic pain, this study found that both frequent posture adjustments or active breaks “reduced new onset of neck and low-back pain among high-risk office workers.” Short movement breaks during the workday can benefit employee wellness in measurable ways!
Whether through posture adjustments or movement breaks, muscle activity improve circulation in ways that help the brain stay alert. Research confirms this boost, noting that short movement breaks increase alertness while reducing discomfort. Simply moving more often, even for a few minutes, can help maintain better brain processing speed that helps with persistence and problem solving throughout the day.
One of the challenges of prolonged sitting is that we may adopt a position for hours without realizing it. Prolonged positions can fatigue certain muscles and make it more likely we’ll have neck or back pain, but activating different muscles as we try to sit with better posture can help. Yes, it is effortful to sit up straight, but research indicates that aiming for a more upright posture can slightly improve your mood.
Studies indicate that as many as 86% of adults sit or stand with their head jutting in front of the shoulders, rather than positioned directly above them. While this forward head posture does not always lead to pain, it can contribute to muscle tension and is associated with higher levels of stress, pain, and difficulty performing daily tasks.
Studies indicate that targeted movements can improve forward head posture, rounded shoulders, and upper back discomfort. Exercises that stretch and strengthen muscles can help, especially those that target the chest, upper back and shoulders. And interestingly, the best improvements came from strengthening the entire body, so those who have the energy for full-body workouts may find relief from those strategies.
The bottom line is that better posture and reduced discomfort from prolonged sitting are well within reach!
If you’re like most adults, sitting is the way we spend most of our waking hours. Sure, focusing on how you sit can help, but it can be difficult to remind yourself throughout the day. Movement breaks can help to fill this gap. They offer a few minutes of muscle engagement without breaking a sweat. Getting employees to move throughout the day, sitting less, can help employees with increased physical activity throughout the day (and see other health benefits too!)
We offer sustainable habit support, and this includes movement breaks and full workouts. This helps our members fit in five-minute stretch or commit to a full workout. The platform offers guided content that matches your energy level, time availability, and individual goals. For those who spend long hours sitting, Treo encourages short movement breaks to reduce tension and improve focus. For those looking to build strength, mobility, or endurance, Treo provides structured workouts that progress safely and effectively. All of this is delivered through a whole-person lens that supports mental clarity, physical health, and behavior change. Because we know movement should be accessible, purposeful, and aligned with each person’s daily life.
Sign up today, no credit card required and begin with the small steps that can move you forward.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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