Let’s face it: Many of us spend most of our workday sitting. Whether you’re glued to a computer, running back-to-back meetings, or commuting long hours, it all adds to a pretty sedentary lifestyle.
While sitting might not seem harmful, too much can take a real toll on your body over time.
The good news? You don’t need to overhaul your entire routine to get moving — you just need Dr. David Wu and our team at CurePain.
With a few intentional changes, you can sneak more movement into your workday — and protect your joints, muscles, and overall health in the process.
Here are seven practical ways to add more movement into your sedentary work life.
As a pain management clinic, we often see patients dealing with the consequences of sedentary lifestyles — aches, strains, and injuries that could’ve been prevented with just a bit more daily movement. Prolonged sitting has been linked to back pain, poor posture, tight hip flexors, sluggish circulation, and even an increased risk of chronic conditions like heart disease.
By incorporating these small habits into your work life, you're helping your body feel better today and investing in long-term wellness.
Before your coffee, your email, or even your commute, give your body a good stretch. Loosen up your neck, shoulders, back, and hips with just five minutes of simple movement. Think gentle yoga, toe touches, shoulder rolls, or a short walk around your house or block.
Starting your day with movement gets your blood flowing and helps wake up your muscles. Plus, it sets a more active tone for the hours ahead.
Standing for 15-30 minutes every couple of hours can improve circulation and reduce lower back strain. If you don’t have a standing desk, that’s okay. You can improvise by stacking books, using a laptop riser, or finding a high counter where you can stand while working.
Alternate between sitting and standing to keep things balanced — your legs and spine will thank you.
If standing doesn’t sound right for you, replace your desk chair with an exercise ball. Bouncing and balancing on the ball encourages core strength and keeps your blood flowing.
It’s easy to lose track of time when you’re deep in a project. That’s why a timer or app reminder can be your best friend. Every 30-60 minutes, get up for a minute or two. Walk to get water, do a few squats, or take a moment to stretch your stiff muscles.
Even short bursts of movement make a difference when they’re consistent. Bonus: Moving regularly boosts focus and helps prevent that dreaded mid-afternoon slump.
It’s a radical idea, but not all meetings require a desk and a screen. If it’s a one-on-one or a phone call, try walking while you talk. Step outside if you can, or pace around indoors. Walking meetings not only get your body moving, but they often spark better ideas and conversations.
If you’re stuck on a problem or need a burst of creativity, stepping away from your screen can be a game-changer.
This tip starts before you even walk into work. Park farther from the entrance. If you take public transportation, get off a stop early. Use the stairs instead of the elevator when possible. These small choices add up quickly and build more movement into your day without extra time.
Just because you’re stuck at your desk doesn’t mean you can’t move. Try some seated stretches and desk exercises:
These mini-movements improve flexibility, reduce stiffness, and keep blood flowing, even during long meetings.
Ultimately, it’s all about building habits. Movement doesn’t have to be intense or time-consuming — it just needs to be regular. We recommend:
Consistency beats intensity when it comes to reducing the risks of sedentary behavior. So, focus on what’s doable for you and build from there
Fortunately, you don’t have to choose between being productive and active. With a few mindful tweaks, your workday can support both. Start small, stay consistent, and keep your body moving.
Need help managing pain from a sedentary job or recovering from an injury? Our team is here to help you move better and feel better. Call our friendly staff or use our online booking tool to schedule an appointment at our Torrance, California, office today.
