Sitting All Day? 5 Moves to Protect Your Spine and Pelvic Floor

If your job (or daily life) has you sitting for hours, you’re not alone. Whether you’re working from home, driving, or shuttling kids around, modern life demands a lot of chair time.

But here’s the catch: sitting too much puts extra pressure on both your spine and your pelvic floor. That means back pain, hip stiffness, and yes—even bladder leaks can creep in.

The good news? You don’t have to overhaul your whole routine to protect your body. At Body Works Women’s Health & Wellness, we recommend just a few quick moves you can sprinkle into your day. They’ll help keep your muscles awake, your joints mobile, and your pelvic floor supported.

Why Sitting Is So Tough on the Body

When you sit for long stretches:

• Your hip flexors tighten, pulling your pelvis forward.

• Your glutes switch off, leaving your spine with less support.

• Circulation slows down, making you feel achy and sluggish.

• Your pelvic floor bears more pressure than it should.

That combo is a recipe for lower back pain, leaking when you sneeze, or even pelvic heaviness.

5 Simple Moves to Reset Your Spine and Pelvic Floor

No equipment needed—just a little space and a few minutes.

1. Seated Pelvic Tilts

Sit at the edge of your chair. Slowly tilt your pelvis forward (arching your back) and then roll it back (rounding your spine). Repeat 10–15 times.

👉 This wakes up your spine and gently engages your pelvic floor.

2. Hip Flexor Stretch

Stand and place one foot behind you on a chair. Gently shift forward into a stretch, keeping your chest tall. Hold 20–30 seconds per side.

👉 Helps release tight hip flexors that pull on your back and pelvis.

3. Glute Squeezes

While seated or standing, squeeze your glutes together, hold for 5 seconds, then release. Repeat 10–15 times.

👉 Reminds your body that your glutes—not your back—are meant to support you.

4. Cat-Cow on Hands and Knees

If you can take a quick floor break, move through a gentle arch and round of your spine. Inhale as you arch, exhale as you round. Repeat 8–10 times.

👉 A full reset for stiff backs from long sitting sessions.

5. Supported Deep Breathing

Sit tall with both feet on the floor. Place your hands on your ribcage and take 5–10 slow, deep breaths, expanding through your ribs and belly.

👉 This helps relax tension, improve core stability, and gently activate your pelvic floor.

Pro Tip: Movement Snacks Beat Marathons

You don’t need an hour-long workout to undo sitting strain. Think of these exercises as movement snacks—little breaks that keep your body nourished all day. Even two minutes every 30–60 minutes can make a big difference.

When to Ask for Help

If you’re dealing with:

• Persistent lower back or hip pain

• Leaking when you cough, sneeze, or laugh

• Pelvic heaviness or pressure

…it may be time for more than just stretches. That’s where our team at Body Works Women’s Health & Wellness comes in. As a Greer SC physical therapy clinic, we specialize in pelvic floor and spine health, helping women move comfortably and confidently—no matter how many hours they sit.

👉 Ready to protect your spine and pelvic floor for the long haul?
Schedule your visit with one of our physical therapists in Greer, South Carolina, and learn how to build lasting support for your body.