If you find yourself feeling tight, sore or achy after sitting, whether at a desk, in the car or on the sofa, you are not alone. Many people feel worse the longer they sit, especially if they are dealing with chronic pain or fatigue. The good news is, it is not about fixing your posture or buying a special chair. What your body really needs is variety and gentle movement.

Why does sitting make us feel worse?

Sitting itself is not bad. But staying still for long stretches can lead to:

• Muscle stiffness
• Joint compression
• Slower circulation
• Heightened pain sensitivity, especially in people with chronic pain

This is not a sign your body is broken. It is a normal response to lack of movement. Even the most "perfect" posture will feel uncomfortable if held too long.

What helps: small, regular changes

You do not need a full exercise routine. Just simple shifts throughout your day can make a big difference.

1. Move every 30 to 60 minutes

• Stand up and walk for a minute or two
• Stretch your arms overhead or twist gently side to side
• Do a few shoulder rolls, ankle pumps or neck movements while seated

2. Change how you sit

• Cross and uncross your legs
• Lean back for a bit, then sit forward
• Use cushions or props to support your hips or back if needed

There is no single best position. The best posture is your next one.

3. Reassure your body with gentle movement

When your system is sore or sensitive, small actions can help it feel safe again.

• Try slow, easy walking
• Do light mobility exercises in the morning or evening
• Breathe deeply into your belly for a few breaths to reduce tension

These small steps remind your system that it is okay to move, and that movement feels good.

Stillness builds sensitivity. Movement builds comfort.

If you feel stiff and sore after sitting, it does not mean you are doing something wrong. It just means your body is asking for more variety and support.

With a little movement and kindness, you can help it feel more at ease, one small shift at a time.

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