Category: Spine | Author: Stefano Sinicropi | Date: January 21, 2026
We know that prolonged sitting can be hard on your back, but some days you simply want to sink into the couch and watch an episode or two of your favorite show. If you’re going to spend some time watching television, it may be wise to keep some tips in mind so that you’re not overly stressing your spine while you’re slumped on the couch. In today’s blog, we share five things you can do while you’re watching TV to improve the health of your spine.
These Five Things Will Help Your Spine While You Watch TV
If you can do a couple of these things every time you sit down to watch television, you’ll be preventing back problems and may even be helping to strengthen your spine. Here’s what we recommend:
- Sit Up Straight – If you’re slumped into the couch, your spine is out of a healthy alignment. This means that the ends of your spine – the cervical and lumbar portions – are handling additional stress. Over time, this can serve to weaken these areas or speed up degenerative processes in your spine. Sit up straight with your head positioned over your shoulders.
- Sit On An Exercise Ball – Better yet, grab your exercise ball and sit on it while you watch TV. The design of an exercise ball forces you to not only sit up straight, but engage your core muscles to keep yourself balanced. You can develop your core muscles and improve the overall strength of your spine by getting off the couch and onto an exercise ball while you watch television.
- Ditch The Phone – The only thing worse for your back than sitting on the couch for an extended period watching TV is sitting on the couch watching TV while also looking down at your phone. If you’re looking up at the TV then moving your head forward to look down at your phone in your lap, you’re going to be amplifying the stress on your cervical spine. Try not to scroll on your phone while you’re watching TV, or your spine may be under even more strain.
- Break Up Extended Sessions – Try not to stay on the couch for too long. We understand that you may want to watch a couple of episodes or watch a Best Picture nominee, but try to get up and move every 30 minutes or so. This will help to relieve some static pressure that has built up on your spine. Even if you’re just standing up to stretch for a minute, get in the habit of breaking up extended sessions in a seated position.
- Do An Exercise Routine – Finally, instead of sitting on your couch while watching TV, kill two birds with one stone and exercise while you’re watching TV. Do a simple yoga routine or an exercise program with some wall sits and bridges. This way you’ll be putting healthy stress on your spine instead of potentially harmful stress that can occur when you sit in one position for too long!
Keep these tips in mind so that watching television isn’t detrimental to your spine health. And of course, if a new spine issue develops or a current one worsens, connect with Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.
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