When commuting drains you before work even starts and what to change
Nicola Tik
If your neck, back, or hips already feel tight when you arrive at work, the commute may be part of the reason. Time spent sitting, standing, walking, or cycling can all place a steady load on the body before the working day even begins.
This guide explains why commuting can feel physically draining and a few simple things you could try to help your body feel more comfortable before work starts.
Most commutes involve holding the same position for a while. You might be sitting in a car or on a train, standing on public transport, or carrying a bag while moving through busy spaces.
Even active commutes involve steady effort from the same muscles. When the body stays in one position or repeats the same movement for a long stretch, muscles can begin to feel tired and joints may move less freely.
This is not usually harmful. It simply means your body has been under load before the workday begins.
Several areas of the body tend to carry the most load during commuting.
The neck and shoulders often work harder than people realise. They may tense slightly while focusing on the road, looking down at a phone, or carrying a bag.
The back can also feel the effect of long periods in one position. Sitting may place a steady load through the lower back, while standing on public transport can make the trunk muscles work to keep you balanced.
Hips and legs may feel it too, especially after longer walks or cycling to work.
By the time you arrive, these areas may simply need a chance to move differently for a few minutes.
For many people, commuting is followed immediately by desk work. That means the same parts of the body may stay relatively still for even longer.
For example, sitting on a train and then sitting at a desk can keep the hips and lower back in similar positions for several hours. Cycling or walking can also be followed by long periods of sitting, which may leave the hips feeling tight.
This combination of steady load and limited movement is often what makes the start of the workday feel heavy on the body.
You do not need a long routine to help your body reset after commuting. Small movements are often enough to help joints and muscles feel more comfortable.
You could try:
• Gently rolling the shoulders to release tension.
• Turning your upper body slowly to each side to help the upper back move.
• Bringing one knee up at a time or taking a few steps to loosen the hips.
• Taking three slower breaths and letting your shoulders soften.
These small resets help the body shift out of travel mode and into the working day.
When you arrive at work, try giving your body a short moment before opening your laptop.
Stand comfortably and let your arms relax by your sides. Roll your shoulders gently, then try a small turn through the upper body to each side.
You could also try a quick hinge stretch to loosen the hips and legs. Stand tall, place your hands on your thighs, and slowly hinge forward from the hips while keeping your back long, then return to standing.
Repeat this a few times in a comfortable range.
If you would like guided stretches, VIDA has short exercise videos whenever you have 5 minutes.
The biggest difference usually comes from reducing how long the body stays fixed in one position.
Small movement breaks before and after commuting can help stop stiffness building up early in the day. Many people find that even a minute of movement makes the transition into work feel easier.
Whether your commute involves sitting, standing, walking, or cycling, your body often carries some load into the start of the day. A short movement reset before work can help the neck, back, and hips settle before the next stretch of sitting.