Even with a perfect ergonomic setup, sitting for long hours still puts stress on your body. The key to avoiding stiffness, tightness and pain is moving throughout the day.

Let’s look at how movement can counteract the effects of desk work and keep your muscles and joints feeling good.

Why sitting all day is a problem

Sitting in the same position for hours does more than make you stiff. It can actually weaken key muscles and put extra strain on others. Over time, this imbalance can lead to:

• Tight hip flexors and weak glutes. Sitting shortens your hip flexors and makes your glutes switch off, leading to lower back pain.
• Rounded shoulders and neck strain. Leaning forward towards a screen can weaken your upper back muscles, making poor posture a habit.
• Reduced blood flow and energy. Less movement means less circulation, making you feel sluggish and sore by the end of the day.

How to undo the effects of sitting

You do not need to spend hours at the gym. Small movements throughout the day can make a difference.

• The 30-second reset. Every hour, stand up, stretch your arms overhead and take a deep breath. This opens up your chest and resets your posture.
• Hip-opening stretch. Stand up and do a gentle lunge stretch to loosen tight hip flexors.
• Reverse the slouch. Pull your shoulders back, squeeze your shoulder blades together and hold for 10 seconds. Repeat three to five times to strengthen your upper back.
• Walk more. Even short walks around your space help boost circulation and loosen tight muscles.

Movement is your best defence

You can have the best ergonomic setup, but if you stay still all day, your body will still feel the effects. The key is balance. Adjust your workspace and make movement a habit.

Start with one or two movements today, and notice how you feel by the end of your workday.