The secret to preventing back pain

If you work at a desk all day, there’s a decent chance you experience some kind of neck or lower back pain. In fact, if you don’t deal with pain from a sedentary job, you’re part of a very fortunate minority. For everyone else, there are a lot of popular “life hacks” and “innovative new products” that are meant to save your back and improve your productivity. While I wholeheartedly support many of these products, none will ever surpass the one true secret to preventing back pain: consistent movement.

I know what you’re thinking: How am I supposed to move consistently if I sit at a desk all day? To that, all I can say is get up! Bluetooth technology, standing desks, and short attention spans have provided us no shortage of reasons to spend 5 to 10 minutes every hour moving around.

Here are some easy justifications:

  1. Get water or coffee

  2. Go to and from the bathroom, taking the roundabout way

  3. Talk to a coworker

  4. Walk while making phone calls

  5. Pretend to do something important

  6. Get a snack

  7. Get some fresh air

  8. Take the stairs

  9. You left something in your car

  10. No excuse; you are walking around to prevent back pain!

Walking is the easiest thing you can do, and the most justifiable in a workplace. However, other activities can help improve your mobility and prevent injury, and
there’s no reason not to do them.

If I had to pick only two movements to accompany walking, they would be squats and the hinge stretch.

Try this pain prevention protocol. For every hour of seated work, do:

Disclaimer- this is not a cure for chronic back pain, just a way to decrease the
likelihood of suffering from it in the future.


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Jake Dermer