Why do my muscles feel stiff after sitting for a while?

Ergonomic Workspace setup

Creating an ergonomic workspace is crucial in preventing muscle stiffness. Key recommendations include:

• Chair: Invest in an ergonomic chair that supports the natural curve of your spine. Features to look for include adjustable seat height, lumbar support, and armrests.
• Desk and Monitor: Position your monitor at eye level to prevent neck strain, and ensure your desk allows your forearms to be parallel to the floor when typing.

Exercise

It is also important to make sure that you are getting enough exercise. Regular exercise can help to improve your circulation. Sitting for long periods of time can cause your blood flow to slow down which may lead to stiffness in your muscles. This is because your muscles need oxygen and nutrients to function properly.⁵ Cardiovascular exercises like walking, jogging, cycling and swimming can help to improve your circulation and also be beneficial for your general health.⁶ 

Stretching and Strengthening Exercises

Regular stretching and strengthening can alleviate and prevent stiffness7:

• Hip Flexor Stretch: Kneel on one knee with the other foot in front, forming a 90-degree angle. Gently push your hips forward to stretch the front of the hip. Hold for 30 seconds and switch sides.
• Hamstring Stretch: Sit on the edge of a chair with one leg extended straight and the other foot flat on the floor. Lean forward at the hips, keeping your back straight, to stretch the back of the thigh. Hold for 30 seconds and switch legs.
• Upper Back Stretch: Interlace your fingers and extend your arms forward at shoulder height, rounding your upper back. Hold for 30 seconds to relieve tension in the upper back.

Massaging

Some people find it beneficial to spend time massaging their muscles after sitting for a while. Massaging your muscles can help to increase blood flow and relax the muscles, which can help to alleviate stiffness.8

Hot & Cold Therapy

You can also consider heat or cold therapy.9 Heat therapy, also known as thermotherapy, increases blood flow to the affected area, which can help to relax tight muscles and may reduce pain. Heat therapy can be applied using a heated pad, a hot water bottle, or a warm bath. It is especially useful for treating stiff and tense muscles. Cold therapy, known as cryotherapy, reduces inflammation and numbs the area. This is most effective for treating an acute injury such as a sprain or strain.10

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References

1. https://www.osmosis.org/answers/muscle-stiffness#:~:text=Muscle%20stiffness%20often%20arises%20after,neuromuscular%20disorders%2C%20and%20neurologic%20disorders.
2. https://jamaicahospital.org/newsletter/pain-caused-by-under-using-our-muscles/
3. https://www.mdpi.com/2673-7078/1/2/18
4. https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817?s=5#:~:text=Keep%20a%20small%20gap%20between,in%20line%20with%20your%20torso.
5. https://www.medicalnewstoday.com/articles/322371#symptoms
6. https://www.axahealth.co.uk/health-information/exercise-and-fitness/boost-your-circulation/#:~:text=The%20best%20activity%20to%20improve,cardio%20classes%2C%20or%20brisk%20walking.
7. https://health.ucdavis.edu/blog/cultivating-health/how-to-improve-your-stretching-and-flexibility-for-better-health/2024/10#:~:text=Stretching%20plays%20a%20crucial%20role,stretching%20to%20notice%20major%20improvements.
8. https://www.massageenvy.com/about-us/me-magazine/improves-circulation#:~:text=MASSAGE%20AND%20BLOOD%20CIRCULATION&text=Good%20circulation%20brings%20damaged%2C%20tense,new%20blood%20to%20flow%20in.
9. https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold
10. https://pharmaceutical-journal.com/article/ld/thermotherapy-and-cryotherapy#:~:text=Thermotherapy%20is%20indicated%20for%20relief,of%20sports%20or%20similar%20injuries.