It is well known that Seattle is a growing hub within the tech industry, being home to companies such as Amazon and Microsoft. With this brings hoards of individuals working extensive desk jobs, sitting at a computer for the majority of each day. In fact, according to the U.S. Bureau of Labor Statistics, software developers spent an average of 90% of their workday sitting in 2016. All of this sitting can lead to aches and pains, the result of a stiff spine or tight muscles related to hours of inactivity. More often than not, desk jobs can result in stiffness in the thoracic spine, along with tightness in the hamstrings and hip flexors, all of which can contribute to back pain. So what can be done to combat this? Here are some helpful exercises that can be performed in the workplace:
A helpful recommendation is to set a timer on your cell phone prompting you to take a break and stand every 30 minutes, performing one or two of the individual exercises each bout. All exercises should be pain-free and performed in a safe, open space. With a sedentary workday, the importance of getting regular physical activity outside of the workplace grows, so setting a goal of 150 minutes of moderate intensity physical activity per week is crucial. It is reported that up to half of adults in the United States do not meet this physical activity recommendation, contributing to many chronic health issues. While 150 minutes of moderate physical activity per week may seem intimidating, this does not mean you have to start running if you are not a runner or going to CrossFit workouts. Rather, common exercises that fall into the “moderate-intensity” category are walking, yoga, or hiking. Running or CrossFit would fall in to the “high-intensity” category, which only requires 75 minutes per week to meet the physical activity recommendations.
Several more involved therapeutic exercises can be performed after work, in the comfort of your own home, most of which target the thoracic spine and hip joints. Here are a few for your to try:
While many jobs require periods of sitting, there is always the opportunity to sneak small bouts of movement/exercise into your work day. Start small and reward yourself for hitting your daily movement goals. Even little bits can add up over time.
It’s time to get moving!