Sitting at a Desk is Killing You


The way we work has changed drastically in the last 50 years. It’s been estimated that the average office worker sits for 9 hours a day instead of getting up and walking around. This is not good for our health.

There are a lot of things wrong with sitting all day long, but here are three of them:

1) When you sit, the weight on your hips and buttocks shifts to your lower back. Over time, this can lead to back problems like sciatica and slipped discs.

2) A seated position narrows your hip flexors, meaning that when you stand up again, it takes longer for the nerves to go back into place. These things can increase your risk of developing heart disease, diabetes, and high blood pressure.

3) Prolonged sitting at a desk has been shown to cause weakness in the abdominal muscles which will make it difficult for people who stand or walk around on their feet all day long (like nurses, retail employees, etc.) to maintain their balance.

How to stay healthy and strong while working long hours at a desk each day

1) Stretch throughout the day.

Even if it’s just for five minutes, take the time to stretch out your arms and legs several times during the workday so you don’t get stiff muscles or cramps. If this doesn’t resolve the issues, try applying heat or ice to the area.

Sitting at a desk all day long has been linked to lower back pain. Working from home can lead to problems with your spine. Chronic sitting has been shown to increase the chance of developing health risks  (such as obesity, diabetes, cardiovascular disease, etc.)

Don’t stop moving throughout the workday.

2) Get a massage chair to relieve muscle pain.

You can purchase a massage chair that will help alleviate the issues that come from sitting in front of a computer all day. If you’re not looking to spend as much, try putting heating pads under your desk or on each side of your hips and lower back.

3) Work at a standing desk.

Some people love it, some people hate it–but everyone agrees that working at a standing desk is infinitely healthier than sitting down all day long. It’s also a good idea because it’ll keep the fat off those problem areas in your hips and buttocks!

4) If possible, take a walk on your lunch break.

This will get the blood flowing through your body, which will make it easier for you to focus on work after grabbing food. Going for a short walk will also help you eat less.

5) Keep healthy snacks on hand throughout the day.

Healthy snacks such as carrots and hummus, apples and almond butter, or plain yogurt with fruit can curb your hunger without adding pounds to your frame. You don’t have to carry around all of these things; make sure to keep some good options in the break room so you’re not tempted to spend your entire paycheck at Starbucks (which is what most of us do).


If these tips don’t ease some of the pain you feel, consult a doctor or physical therapist who specializes in sports injuries or physiotherapy. Sitting at a desk all day long is killing you—literally! Make sure that doesn’t happen, or else you might find yourself in pain and without the ability to work.

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