It is Monday morning, marking the beginning of your work week. You have finalized that significant report and readied yourself for the upcoming presentation. However, there is one aspect of the job that you may not be fully prepared for: the prolonged sitting at your desk throughout the day. It’s time to start training because, despite not being groundbreaking news, it is essential to reiterate that extended desk work can result in various musculoskeletal issues, ranging from minor aches and pains to injuries.
Even if your workspace is set up ergonomically correct and you exercise regularly in your free time, spending an excessive amount of time at your desk (typically three to four continuous hours) can lead to weakened and tight muscles, joint stiffness, muscle and tendon inflammation, and tight connective tissue (fascia). When combined, these issues often result in some level of discomfort.
If left untreated, stressed and deconditioned muscles can lead to painful soft tissue problems like tendonitis, carpal tunnel syndrome, and chronic lower back pain. Additionally, it can put you at risk for conditions such as bulging or herniated discs, pinched nerves, and other ailments. Prolonged desk work can also cause biomechanical imbalances, where weakened glute muscles from sitting can lead to stress on the knees and lower back, and tired hip flexors can impact pelvic movement, resulting in lower back pain.
The increase in sedentary desk jobs poses a significant health risk and can contribute to other serious health issues, according to Stella Volpe, president of the American College of Sports Medicine. She highlights the greater risk of diabetes, obesity, and cardiovascular disease associated with prolonged sitting.
Blame for our sitting-related problems is attributed to the introduction of furniture, notes David Raichlen, a USC evolutionary biologist. Before the advent of chairs with back and arm supports around 5,000 years ago, humans predominantly kneeled or squatted for about 2 million years. Raichlen explains that these postures required light muscle activity, which is lacking when fully supported by furniture. Prolonged inactivity can lead to muscle atrophy and other health issues.
Although the human body has not fully adapted to furniture from an evolutionary perspective, there are ways to counter the effects of long periods of sitting at your desk. You can train for extended desk sessions by exercising your neck, wrists, lower back, feet, and toes. These quick exercises, known as “exercise snacks,” do not require a gym visit, equipment, or much time. While they should not replace regular exercise, incorporating them into your routine can stretch and strengthen your muscles, relieve joint pressure, and reduce stiffness and inflammation, potentially easing pain and preventing new injuries.
Dr. Joshua T. Goldman, a UCLA sports medicine physician, emphasizes that our bodies are designed for movement rather than prolonged sedentary activities.
“We must strengthen our bodies for endurance purposes to help those body parts endure the activity. To create a full-body workout, we consulted with experts such as exercise physiologists, sports medicine physicians, personal trainers, and physical therapists. We have developed a simple five-minute exercise routine for six key areas of the body, with one routine being introduced each week for six weeks, starting with the head and neck.
Each exercise is designed to be simple and take 30-60 seconds to complete. The entire routine lasts around five minutes or less. It is recommended to perform these exercises throughout the day to enhance mobility and circulation, bringing nutrients to the muscles and tendons, and promoting joint lubrication. Set a timer, take a five-minute break to complete one routine, then resume your work.
If you’re pressed for time, you can do just one exercise for 30-60 seconds and then continue working. Completing one routine by the end of the day is still a success. Focus on a different routine the following day. Remember, consistency is key for your overall well-being.
The routine for the head and neck targets common issues resulting from desk work, such as neck pain. Poor posture can lead to muscle tightness and pain in this area. The exercises below aim to stretch and strengthen the muscles supporting the head and neck. These exercises are demonstrated by trainer Melissa Gunn from Pure Strength LA, who specializes in training desk workers to protect their bodies through exercise.
1. Clasp your hands behind your head and gently tuck your chin towards your chest, holding for 10 seconds. Repeat five times.
2. Slowly tilt your head to the left, bringing your ear towards your shoulder, holding for 10 seconds, then return to the starting position. Repeat on the other side. Perform three times on each side.
3. Lean against a wall with feet about eight inches away, arms flush against the wall with palms facing outward. Tuck your chin slightly and push your head against the wall. Slide your arms up the wall in a snow angel motion, stopping when they start to pull away from the wall. Repeat 10 times.
4. Stand tall with aligned head, shoulders, hips, and ankles. Roll your head in a circular motion, first clockwise, then counter-clockwise. Repeat three times in each direction.
5. Stand straight with arms by your sides and palms facing outward. Pull your arms back without lifting your shoulders and draw your shoulder blades together, holding for 2-5 seconds.
Incorporating these exercises into your daily routine can help alleviate neck pain and improve posture. Remember, consistency is key to reaping the benefits of these exercises.”
The recommended exercise routine involves performing each exercise for 30 seconds, repeating 5-10 times. These exercises were curated by a team of experts including Dr. Joshua T. Goldman from UCLA Sports Medicine, Melissa Gunn from Pure Strength LA, Tom Hendrickx from Pivot Physical Therapy, Vanessa Martinez Kercher from Indiana University-Bloomington School of Public Health, Nico Pronk from Health Partners Institute, and Niki Saccareccia from Light Inside Yoga. For more outdoor and wellness tips, subscribe to The Wild newsletter for exclusive insights on the finest beaches, trails, parks, deserts, forests, and mountains. This article was originally published in the Los Angeles Times.
