Pain Free Working

How to Survive Sitting in an Office All Day

When you work in an office, it is important to make sure that you are comfortable throughout the day. Many people find that sitting for long periods of time can cause discomforts such as neck pain, back pain, sore muscles, and more. Aside from those, spending all day sitting at your desk job can also cause fatigue, high stress levels, and can even lead to serious conditions such as cardiovascular disease and cancer.

To prevent health issues from happening, there are a few things that you can do to survive sitting at your desk job all day.

What Should I Do if I Sit All Day at Work?

Desk jobs require workers to sit all day in the office. Since most office workers live a busy life, a lot of them also have a low physical activity level. The combination of being physically inactive and spending hours in a sitting position can have bad results. 

Making a few simple changes in your daily routine can help offset the negative effects of staying seated all day at work. One of the first things that you need to do is to stay active at your desk throughout the day as movement can reduce muscle stiffness. Not only that, but being physically active even at your workstation can reduce fatigue, discomfort, and sluggishness. 

Incorporating desk exercises into your routine is a great way to increase your physical activity. Start with a simple stretching routine and follow it up throughout the day with short exercises here and there. Even getting up from your chair and walking to the pantry or to your workmate counts as movement and exercise. The important thing is to keep moving.

Another thing that can help you combat health issues that come with sitting for several hours is to have an ergonomic desk setup. Having a chair, desk, and computer setup that is adjusted for your body and needs makes a big difference to your work environment. When you are comfortable, you’re less prone to having all sorts of health problems.

How Can I Reduce the Effects of Sitting All Day at Work?

Reducing the negative effects of sitting all day is easier than you think, as long as you are committed to doing it. Incorporating more physical activity into your day is perhaps the best thing that you can do for your well-being.

Not only will you be able to lessen health issues that come with sitting but you can also strengthen your entire body, inside and out.

How Do You Survive Sitting at a Desk All Day?

People who spend most of their day in a sitting position are at a higher risk of developing a lot of health issues. These can include poor posture, hip problems, muscle soreness, and more serious problems such as obesity, diabetes, heart problems, repetitive use injuries, and more.

If you have a desk job and find that you’ve been sitting for extended periods of time, here are six easy ways to stay active and healthy. 

Take Regular Breaks

Having a desk job doesn’t mean you have to be glued to your workstation all day long. Get up at least once an hour to walk around. You can visit your co-workers’ desks, go to the bathroom, visit the pantry, and the like.

Even if you’re in a smaller office, just getting up and going from one point to another can make a huge difference. You can also take advantage of your lunch break by going outside and breathing in fresh air to refresh your body and mind. 

Do Desk Exercises

Another way to take full advantage of your breaks is to have a desk exercise program. We’re not just talking about doing a quick stretch here; we mean doing short, simple workouts that can get your blood pumping and level up your energy. There are numerous exercise routines out there, simply pick the ones that work best for you.

Walk to Work

Not many think of walking as a form of exercise but it actually is one of the best workouts. It’s free and you can do it anytime, anywhere. If you have little to no time to hit the gym, take up walking instead as your dose of daily exercise. You can walk to work if you live nearby or if you commute, you can get off one stop ahead and walk the rest of the way to the office. If you drive, park farther than your building to get your exercise in. 

You can also make a habit of walking 5 minutes every hour. On an average workday, that would add up to walking 35 to 45 minutes a day, which can certainly increase your activity levels.

Use a Standing Desk

Switching out the standard work desk for a standing desk can help you stay active all day long. You can adapt the sit-stand method of working where you can stand for at least 30 minutes after every hour of sitting.

This can help improve posture, increase circulation, and burn calories too.

Sit on an Exercise Ball

Aside from replacing your table with a more ergonomic one, you can also trade in your regular desk chair for an exercise ball. An exercise ball forces you to sit straight, helping improve your posture as well as strengthen your abdominal muscles. Exercise balls vary in price, and you can even get one that’s less than thirty dollars.

Visit a Physical Therapist

Even if you acquire adequate workouts each week, spending hours seated at your desk can still be pretty rough on your body. Getting into a physical therapy program can help relieve the tension in your muscles and joints.

A physical therapist can help you get your fitness level tested so they can know how much activity you’re getting and just what kind of stretches you need to address your physical needs.

How Can I Be Comfortable Sitting at My Desk Job All Day?

Creating a comfortable and ergonomic workstation is the key to having a productive day in the office. Start by setting up your chair, desk, and computer with adjustable heights and positions that are best suited for your body size.

You may also utilize standing desks or other adjustable desks to help reduce fatigue. Finally, set an alarm to remind yourself to stand up once an hour to keep your blood flowing and energy levels high.

Final Note

Millions of people spend several hours sitting at a desk all day. As the experts say, sitting is the new smoking these days. It’s never too late to change your ways and take up new practices to become healthier.

Switching to a more ergonomic setup and staying active can help you be comfortable and productive throughout your workday. Best of all, you can improve your overall well-being.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.