Desk job, sore back: five habits that help

Mobility, 4 min read

Sitting is not dangerous in itself. Sitting still for hours is what stiffens the hips and upper back and leaves the lower back doing more than its share.

Move every 30 to 45 minutes. Stand, walk to refill water, take a call on your feet. Small breaks beat one long stretch session at the end of the day.

Strengthen your glutes and upper back. Glute bridges, rows and prone Y-T raises a few times a week do more for most desk backs than any chair.

Open the hips and chest daily. A half-kneeling hip flexor stretch and a doorway chest stretch take two minutes.

Walk more. A daily walk of 20 to 30 minutes is one of the most reliable ways to reduce everyday back stiffness. Back pain with numbness, weakness or pain down the leg needs a doctor, not a stretch.