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Sitting for hours on end can be a part of modern life, but sometimes, it can lead to back problems. These 5 tips can keep you sitting pretty, minus the pain.

You might have heard that sitting is the new smoking. One found an association between prolonged sitting and a greater risk of dying from all causes 鈥� even for people who exercised regularly 鈥� and Americans today tend to sit a lot. A from the Centers for Disease Control and Prevention found that roughly 25% of adults sit for more than 8 hours a day. This probably isn鈥檛 surprising, considering how many of us sit at a desk or work on a computer all day, particularly while working from home.

It may not come as a surprise that sitting for long periods of time can also take a toll on your back.

鈥淧rolonged sedentary behavior has long been associated with spine pain, including neck, mid-back and low-back symptoms,鈥� says Gene Tekmyster, DO, an orthopedic surgeon with 喵咪社区 Orthopaedic Surgery, part of聽喵咪社区. 鈥淧eople who spend more than 7 hours a day sitting also have lower mobility in their spine, which can lead to discomfort and weakness in the lower back muscles.鈥�

So what should you do if you spend most of your day sitting? These five tips can help reduce your risk for developing back pain.

1. Try not to slouch.

Your parents may have told you to 鈥渟it up straight,鈥� and that was good advice.

鈥淭he mechanics of sitting increases muscle stiffness and pressure on the discs of the spine, particularly in the lower back,鈥� Dr. Tekmyster explains. 鈥淪louching can cause undue stress to the ligaments of the spine, which can lead to abnormal forces in the lumbar joints and discs, causing pain.鈥�

鈥淭he longer you spend in a seated position, the greater the chance you have of slouching, which can cause stiffness in the hips,鈥� he adds.

When you鈥檙e sitting, instead of curving your spine into a 鈥淐鈥� shape, it鈥檚 best to keep your back straight for proper sitting posture.

鈥淭he ideal position is to maintain 90 degrees of hip flexion, so your upper legs are at a 90-degree angle to your body, and keep your back straight,鈥� Dr. Tekmyster says. 鈥淭his is difficult to do for long periods of time, but investing in an ergonomic chair and using proper posture can help.鈥�

Also, if your feet don鈥檛 rest on the floor, use a stool or a . It鈥檚 also important to make sure your work surface is at a comfortable height.

2. Watch the clock.

The amount of time you spend sitting is just as important as posture, according to Dr. Tekmyster.

鈥淲hile you may feel comfortable in your chair, staying in the same position for long periods is not optimal,鈥� he says. 鈥淰arying your posture by occasionally standing and moving around for at least a few minutes each hour is paramount. Setting an alarm every hour can help you to remember to move.鈥�

3. Switch things up.

If you or your company can invest in a sit-stand desk, you鈥檒l be able to change your position without stopping work. 鈥淯sing a sit-stand desk is a great way not only to minimize back pain but also to boost productivity and burn up to 30% more calories throughout the day,鈥� Dr. Tekmyster says.

Don鈥檛 have a sit-stand desk? It鈥檚 okay to improvise.

鈥淵ou can use a counter, or you can stack books to make your workstation higher for a period of time,鈥� he adds.

4. Strengthen your muscles.

Even though exercise alone may not be enough to make up for an otherwise sedentary lifestyle, exercise can strengthen support muscles, which can prevent back pain caused by sitting.

Dr. Tekmyster recommends exercising regularly, while incorporating a core strengthening and pelvic stability routine.

鈥淭his includes stretching the muscles that often become tight or are not used during sitting, such as the abdominals, glutes and hamstrings,鈥� he says.

5. Don鈥檛 go overboard.

It鈥檚 not necessary to cut out sitting all together, which could actually be detrimental, as well.

鈥淩emember that varying postures is best for your back and neck, so don鈥檛 go to the opposite extreme and never sit,鈥� Dr. Tekmyster says. 鈥淢ixing sitting, standing and movement throughout your day is the best way you can keep your spine safe and keep your body healthy.鈥�

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