5 Fitness Must Do’s if You Have a Desk Job

Is your office chair destroying your back, your posture, and your health?  Declare war on your office chair! 

When you think of a job in America, you automatically think of a 9 to 5 sitting at your desk for an entire day. Whether you like it or not, you are stuck to that desk trying to get all your tasks done. That stagnant seated position is doing a number on your back. You also aren’t getting the adequate exercise you need during the week because of your desk job. 

Here are 5 easy tricks to improve your way of life and remind yourself that taking care of your body is just as important as your desk job!

1. Take a break.  
Take breaks every 30-45 minutes! Get up and walk around the office. Maybe take a step outside and catch some air? Being in a seated position = your hips are in a flexed position, which = tightness in the hip flexor muscles. These muscles include the rectus femoris, sartorius, and the iliopsoas. Tightness in these hip flexor muscles can lead to many complications such as low back and hip pain.

2.  Support your spine.
Put a rolled up towel behind your low back. You have a natural curve in your spine when you reach the lumbar region. Desk chairs are not made to support your back. By putting a towel roll behind your low back, you are able to apply some extra support to your spine and keep it a neutral position while being seated.

3.  Do you play tennis?  Steal a ball for the office. 
Keep a tennis ball or a lacrosse ball nearby at all times! If you every feel a knot forming in a muscle or any stiffness in a certain area, you can easily get up and roll out that area by either using a wall or the floor. You can use the tennis ball or lacrosse ball as a device to help get deep into the muscles and eliminate any knots you may be having.  This will bring instant relief!

4.  Keep stretching, you will thank us. 
It’s as simple as it sounds. A few neck stretches every hour or so and keep your muscles loose. Think about the strain you are putting on your body by just staying in the same position most of the day.  A few stretches here and there will make the worlds difference and your body will thank you!

5.  Posture is everything.  
Always always always keep your posture in your mind. Try to always sit up as straight as you can while typing. This is the number one issue I see with people who have desk jobs. Their posture is horrible. Your shoulders start rounding in, you form a hunch in your upper back, and your neck is forward. Keep your shoulder blades back and down. Keep your neck in line with your spine. You want a straight line down from your neck to your low back.

If you get a yardstick and put it form your head to your back, you would want all areas of your body closest to the yardstick, to be touching the yardstick.

Meher Manouki is a guest blogger for fred.tips. Meher is a personal trainer based in Los Angeles. You may contact him on Instagram @ultrafitnessbymeher.


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