Most people spend at least six hours every day sitting in a chair. Not only is this bad for your back, but it also leads to weight gain and circulatory issues. If you don't want to end up with health problems, you have to take action.
Luckily, there are a lot of ways to make your workday more active. If you want to get rid of your back pain and improve your overall health, you need to adopt these 30 healthy habits that can offset being stuck at a desk all day.
Set Up Your Desk (For Success)
Are you sick and tired of feeling like your workspace is actually working against you? Turn your work cubicle into a vacation station with these simple tricks. First, think about where your laptop is positioned compared to eye level. Why is this so important?
Fitness TrampolineBellicon Classic 39-Inch Fitness Trampoline
It's becoming more and more common in the office to work at a standing desk, but working on a Bellicon Classic 39-Inch Fitness Trampoline takes it to the next level. Why? Because jumping on a trampoline during your workday is a fantastic refresher and energy booster. You can get this particular model for less than $500.
Sitting isn't just bad for your back. It's also a recipe for disaster if you're trying to lose weight. According to one study, exercise promotes digestion. If you're sitting all day, your digestion becomes impeded, and this can lead to weight gain.
Drink More Water Daily
This one is a no-brainer that comes at you from every direction. Drink more water daily. Besides being good for your health, water can help you lose weight faster. If that's still not enough, getting your fluids on can lead to brighter skin and more energy as well.
Fellowes Height Adjustable Standing DeskFellowes Corsivo Height Adjustable Standing Desk
Are you on the hunt for an easy-to-use standing desk? The Fellowes Corsivo Height Adjustable Standing Desk might be the right choice. With this ergonomic desk riser placed on your traditional desk, you can choose to sit or stand whenever you want. Additionally, it has a customized two-tiered working surface that can hold at least two monitors.
Hip Flexor Stretch
Suffering from tight hips? Your office life may be to blame, but, fortunately, there's a stretch you can do to give your hips some relief. If you want to strengthen your lower muscles, then take a few minutes to do a hip flexor stretch in the middle of your workday.
Set Your Alarms
As much as your glute and leg muscles are negatively impacted from sitting all day, so are your back and hips. That's because spending too much time in a chair can make your hip flexor muscles get shorter, which, in turn, causes your hip joints to get all out of whack. When you add poor posture to the mix, it can even result in premature muscle degeneration.
Zenergy Ball ChairSafco Products Zenergy Ball Chair
You already know that sitting stationary in a chair all day leads to full body pain. Innovative new products like the Safco Products Zenergy Ball Chair are popping up to help. If your job requires a lot of computer time, you can give this unique ergonomic chair a try to help you feel more comfortable as the hours go by.
Guess what? Planks aren't just for military personnel and gym rats anymore. But how can planks possibly relieve your back pain? Dani Singer reveals that "you think your back is hurting because it’s weak, but it’s likely that your other muscles aren’t strong."
Get More Steps
You can probably agree that elevator music isn't the best listening experience, so stop wasting time in elevators. If your workplace has more than one floor, it's an excellent opportunity for you to get some exercise on the stairs. Even if your office is in a high-rise, you could at least take a few flights of stairs before catching the elevator.
Ergonomic Stool ChairAERIS Swopper Special Edition Ergonomic Stool Chair
Have you ever seen a coworker swap a regular office chair for a big, bouncy yoga ball? Sounds crazy, right? On the other hand, holistic physician Tudor Marinescu says that alternative work setups like the AERIS Swopper Special Edition Ergonomic Stool Chair offer a healthy, work-appropriate alternative to bouncy balls.
Resistance Band Rows
It's not just your lower back that's getting damaged from sitting in your chair for too long. Surprisingly, Dani Singer shares that "when you’re hunched over from sitting at a desk all day, your upper back also becomes weak, and your chest gets very tight."
Flex at Your Desk
To be clear, when you’re advised to flex at your desk at work, that doesn't mean you should attempt a 30-minute yoga session at your desk. Have no fear, there are no heavy dumbbells involved with this one. You can use the weight of your own body to give your body a nice stretch during your workday.
VIVO Black Stand Up Desk ConverterVIVO Black Stand Up Desk Converter
With more than 400 reviews on Amazon, it's no wonder the VIVO Adjustable Stand Up Desk Converter is one of the most effective ways to stay active during your workday. With 4.7 out of 5 stars, this converter rests on top of your existing desk to turn it into a standing desk as needed. It’s sure to give you the relief you so desperately need while not interfering with your workflow.
Here's a fun fact: Sitting in an office chair on a regular basis can make your chest as stiff as your hip flexors and hamstrings. That means you need to stretch your chest, and it’s not as hard as it sounds. Take a look at this easy stretch that can help you regain some of your flexibility.
Ever heard the saying "Go big or go home?" Well, this actually applies to the size of the font on your screen as well. Pro tip: Take a cue from your grandmother and make your font size as big as you want it. How does this help?
Copper Compression Arthritis GlovesCopper Compression Arthritis Gloves
According to Premiere Orthopedics, it’s possible to avoid repetitive strain on your wrists and fingers when you're typing on a computer all day. You can try a product like [productid asin="B00ZO4WW7Q"]Copper Compression Arthritis Gloves[/productid, or you can start with some simple hand exercises. Grab the tips of your fingers with the other hand and gently pull back until you feel the stretch. Simple stretches like this one ensure your hands get the break they need.
Neck Tennis Ball Massage
Who would have thought tennis balls could provide some much-needed neck pain relief in a pinch? If you’ve got a can of tennis balls, place one ball against a wall and lean back until your neck is holding the ball in place.
Don't Forget to Blink
You might be wondering how you could possibly forget to blink, but it’s a bigger problem than you think. If you spend your day in front of a computer, it has a kind of hypnotizing effect as your eyes follow your mouse across the screen. This actually leads to less blinking, and less blinking leads to drier, tired eyes.
Sit-to-Stand Rolling Storage Adjustable Laptop CartTechni Mobili Sit-to-Stand Rolling Storage Adjustable Laptop Cart
The Techni Mobili Sit-to-Stand Rolling Storage Adjustable Laptop Cart is a hot item on Amazon, and more than 1,300 positive reviews probably can’t be wrong. What makes this cart so special?
You already know that having weak abs can lead to major back pain, which is why pushups are a surefire way to strengthen your core and back muscles at the exact same time. Even though they might be a little old-fashioned, pushups are still one of the most efficient ab workouts out there.
Give Your Eyes a Rest
Staring at a computer screen all day is super bad for your eyes. Even worse, it can cause something called Computer Vision Syndrome, which is really just an "umbrella term" for all kinds of computer-related eye problems. The best way to help your eyes is to shut them occasionally, but if you can't escape your cubicle for a nap, then you can always give your eyes a short rest instead.
Back-to-Wall Overhead Press
Have you ever done a back-to-wall overhead press? This exercise is amazing for getting your spine into alignment again. Wondering how to do it? Stand 6 inches away from a wall and keep your feet shoulder-width apart. Hold some light weights and lean backwards until your back and head are touching the wall.
Schedule Exercise Breaks
When you sit at your computer all day, it's easy to skip the mandatory break that most employers provide throughout the day. Do yourself a favor and schedule an exercise break on your smartphone instead of skipping your break. With so much work to do, you need a few minutes to recharge.
LifeSpan Treadmill DeskLifeSpan Treadmill Desk
Efficiency is a super important strategy for any business, as it improves the bottom line. So, why not be more efficient and combine work with exercise with the LifeSpan Treadmill Desk? This desk allows you to literally walk on a treadmill while you work. Yes, you read that right.
Bird Dog Stretch
If you've already scheduled a workout break into your day, then finding time to do the bird dog stretch should be a breeze. What does this do? By forcing you to engage your core, the bird dog can actually release two key pivot points. In effect, it's the most efficient stretch you can do, and you can even do it in your office.
Walk Around in Meetings
No matter how chill your workplace is, you probably can't get away with doing a savasana in the middle of the office. That being said, it's time for you to find an exercise you can do without making your coworkers stare.
Kneeling Ergonomic ChairWishaLife Kneeling Ergonomic Chair
With tons of ergonomic office furniture options out there, it's difficult to know which one to choose. If you have lower back pain, kneeling chairs like the WishaLife Kneeling Chair are awesome. By distributing your body weight more evenly, it alleviates pressure from your lower back.
Glute Bridge Stretch
This can't be emphasized enough: If you work from home or have your own personal space at work, then the glute bridge stretch is a must during your workday. If you want to regain your hip flexibility, give this hip extending exercise a shot. Here's what you should do.