To avoid that persistent ache that comes from sitting, try to move more throughout the day. Many endure neck and back aches as a result of prolonged sitting, but what they may not know is that exercise is effective to ease mild 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 alleviate discomfort.
How do we know for sure? Let’s look at the research on this topic.
One study recruited office workers who sat for most of their workday and who were recovering from chronic neck and low-back pain. 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 stretches and exercises. Both groups with frequent posture adjustments or active breaks “reduced new onset of neck and low-back pain among high-risk office workers.” This reinforces the idea that short movement breaks throughout the workday can benefit employee wellness in measurable ways!
Whether via posture adjustments or movement breaks, muscle activity improves circulation in ways that keeps the brain more alert. Research confirms this boost, noting that short movement breaks increase alertness while reducing discomfort. Simply moving more often, even for a few minutes, maintains faster thinking speeds that can 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 aiming for a more upright posture can slightly improve your mood.
As many as 86% of adults sit or stand with their head jutting in front of the shoulders, rather than positioned directly above them. Forward head posture is not always painful, but it does contribute to muscle tension and is associated with higher 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 neck and back discomfort are possible! 
If you’re like most adults, sitting is how we spend most of our waking hours. While focusing on how you sit can help, it can be difficult to keep reminding yourself to adjust. Movement breaks can help to fill this gap. They offer a few minutes of muscle engagement without breaking a sweat, and they deliver other health benefits too!
We offer sustainable habit support, and this includes movement breaks and full workouts. This helps you commit to five-minute stretches or even full workouts, with 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 including strength, cardio, Pilates, yoga, and more. All of this is delivered through a whole-person lens that supports wellbeing, mental clarity, physical health, and behavior change.
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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