Fix Low Back Pain from Sitting | Anthro Chair Review & Movement Hacks
- Nannette chacon
- Mar 27
- 5 min read
In this episode of Grounded in Motion, we break down how sitting affects the spine and posture, share evidence-based movement strategies to counteract its negative effects, and visit Relax the Back to review the Anthros Chair—an ergonomic solution designed to support spinal health.
Sitting for prolonged periods has been linked to increased spinal compression, reduced circulation, and muscular imbalances—all of which contribute to chronic lower back pain. Research shows that sitting places 40-90% more pressure on the lumbar spine than standing, particularly when posture is poor.
How Sitting Affects the Spine & Posture
Spinal Compression & Lumbar Disc Pressure
Studies using intradiscal pressure measurements show that:
• Standing upright applies 100% of normal disc pressure.
• Sitting with good posture (90° hip-knee angle) increases pressure by 40%.
• Slouching forward causes 85-90% more pressure on lumbar discs than standing.
• Leaning forward while sitting (e.g., working at a desk) leads to the highest L4-L5 and L5-S1 disc compression, which increases the risk of disc herniation.
This compression restricts blood flow and dehydrates the intervertebral discs, reducing their ability to absorb shock and maintain proper spinal alignment.
Flattened Lumbar Curve & Postural Adaptations
Prolonged sitting, especially in a posterior pelvic tilt, flattens the natural lumbar curve. This disrupts the spinal stabilizing muscles, leading to:
• Weakening of the deep core muscles (transversus abdominis, multifidus).
• Overuse of the hip flexors and lower back muscles, leading to tightness and pain.
• Forward head posture, increasing strain on the cervical spine and shoulders.
Longitudinal studies have found that individuals with sedentary jobs experience significantly greater disc degeneration and lower back dysfunction over time compared to those who incorporate movement throughout the day.
The Impact of Prolonged Sitting on Glute and Posterior Chain Weakness
Sitting for extended periods inhibits glute activation and leads to muscular imbalances in the posterior chain, which includes the glutes, hamstrings, erector spinae, and deep spinal stabilizers. This dysfunction is commonly referred to as “gluteal amnesia” or “dead butt syndrome”, where the glutes become underactive due to lack of engagement.
How Sitting Weakens the Glutes & Posterior Chain
1. Prolonged Hip Flexion Leads to Reciprocal Inhibition
• Sitting keeps the hip flexors (iliopsoas, rectus femoris, TFL) in a shortened position, causing them to become tight.
• This tightness inhibits the glutes through reciprocal inhibition, reducing their ability to activate efficiently.
2. Reduced Neuromuscular Activation of the Glutes
• Individuals who sit for long hours show significantly lower glute activation when performing functional movements like squats, lunges, and hip hinges.
• Over time, the neuromuscular connection weakens, making it harder to engage the glutes during everyday activities and workouts.
3. Compensation Patterns & Low Back Stress
• When the glutes and hamstrings weaken, other muscles compensate, especially the lower back (quadratus lumborum, erector spinae) and hip flexors.
• This increases stress on the lumbar spine, leading to low back pain, poor pelvic alignment, and movement inefficiencies.
4. Hamstring Tightness & Overcompensation
• With weak glutes, the hamstrings take over as the primary hip extensors, leading to chronic tightness and increased risk of hamstring strains and lower back discomfort.
Evidence-Based Strategies to Counteract Glute Weakness
Glute Activation Drills – Clamshells, hip bridges, and banded lateral walks to re-engage neuromuscular firing patterns.
Hip Flexor Stretching – Loosening tight hip flexors allows the glutes to activate properly.
Posterior Chain Strengthening – Romanian deadlifts, step-ups, and single-leg hip thrusts target weakened glutes and hamstrings.
Frequent Movement Breaks – Standing, walking, and squatting throughout the day prevent glute deactivation.
Evidence-Based Strategies to Reduce Sitting-Related Pain
While reducing total sitting time is ideal, strategic movement and postural awareness can mitigate its negative effects.
1. Optimize Your Sitting Posture
Sit at the front edge of the chair to activate postural muscles and maintain a neutral lumbar curve.
Use lumbar support (a cushion or rolled towel) to prevent excessive posterior pelvic tilt.
Keep feet flat on the floor with knees at a 90°-110° angle to reduce hip flexor tension.
Position your screen at eye level to avoid forward head posture.
2. Break the Sitting Cycle with Micro-Movements
Research shows that standing and walking for 2-5 minutes every 30-60 minutes can reduce spinal compression and improve circulation.
Set a reminder every 30-60 minutes to stand, stretch, or walk.
Alternate between sitting and standing at a desk when possible.
Shift your weight frequently while seated to promote micro-movements.
3. Counteract Sitting with Targeted Exercises
Studies highlight hip mobility and glute activation as key factors in preventing lower back pain from prolonged sitting.
Glute Bridges – Strengthen the posterior chain to support the spine.
Hip Flexor Stretch – Lengthen tight hip flexors to restore pelvic alignment.
Deep Squats – Improve hip mobility and activate the glutes.
Thoracic Extensions – Reverse forward rounding of the upper back.
The Anthros Chair: Science-Backed Ergonomic Design
During our visit to Relax The Back, we tested the Anthros Chair, which is designed to reduce spinal stress and improve postural alignment through dynamic support mechanisms.
What Makes the Anthros Chair Unique?
Unlike traditional office chairs, which passively support the body, the Anthros Chair encourages active sitting by:
• Stabilizing the pelvis with a two-part back system to maintain lumbar curvature.
• Reducing upper back fatigue through an adjustable thoracic support panel.
• Encouraging natural movement with its pressure-relieving seat cushion.
• Allowing customized positioning with 4D adjustable armrests to reduce strain on the shoulders and neck.
Research on ergonomic chair design suggests that proper lumbar and pelvic support can significantly decrease lower back discomfort, particularly in individuals with pre-existing musculoskeletal pain.
Our Verdict on the Anthros Chair
After testing the chair, we found that it supports the spine in a way that actively reduces tension, rather than just cushioning it. This makes it a great choice for anyone who spends long hours at a desk but wants to minimize the risks of prolonged sitting.
Check out the YouTube Vlog
Final Thoughts: Move More, Sit Smarter
The real issue isn’t sitting—it’s sitting without movement. By adjusting your posture, taking frequent movement breaks, and strengthening key muscles, you can reduce back pain and improve long-term spinal health.
To see this information in action—including our full breakdown of sitting mechanics, movement strategies, and the Anthros Chair review—watch our latest Grounded in Motion episode.
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Resources & References
• Anthros Chair Official Website: https://www.anthros.com
• Relax The Back Anthros Chair Page: https://relaxtheback.com/products/anthros-office-chair
• Research on Sitting & Spine Compression:
• Nachemson, A. (1976). “The Load on Lumbar Disks in Different Positions of the Body.” Clinical Orthopaedics and Related Research.
• Wilke, H. J., et al. (1999). “New In Vivo Measurements of Pressures in the Intervertebral Disc in Daily Life.” Spine.
• Videman, T., et al. (1990). “The Long-Term Effects of Sitting on Disc Degeneration.” Spine Journal.
• Studies on Movement & Posture Breaks:
• Beach, T. A. C., et al. (2005). “Effects of Prolonged Sitting on Low Back Pain Risk.” Ergonomics.
• Claus, A. P., et al. (2016). “Postural Variability and Movement Strategies in Prolonged Sitting.” Human Movement Science.
• Research on Ergonomic Chairs & Pain Reduction:
• Lindberg, C. M., et al. (2014). “The Effect of an Ergonomic Chair on Chronic Low Back Pain in Office Workers.” Journal of Occupational Rehabilitation.
• Video Review of the Anthros Chair: https://www.youtube.com/watch?v=vfqusVYi-zQ
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