Chances are, you’re slumped over in your chair right now, or craning your head down to read your phone. Besides the obvious neck and shoulder pain, the second most common complaint from desk jobs are that of lower back/butt pain. Your glutes, basically. Professional ergonomist Vivienne Fleischer wrote about how to prevent it, including a handy little stretch you can do without ever leaving your chair: 

Read the rest of her article here.

  • Nancy Raine Smego

    Very helpful!

  • Erica

    I like the idea of thinking of my chair as a throne. Queen Erica – has a nice ring to it, lol. Thanks for the tips!

    • Vivienne Fleischer

      Queen Erica!!! Love it!

  • Marilyn

    Practical advice for a common problem! Love it. Tried the exercise and it felt great. Thanks.

    • Vivienne Fleischer

      Glad you found it helpful! It’s one of my favorite stretches too! 😀

  • April

    I love that you addressed this issue. I seem to always see info for your wrists, neck and back (which are very important too!) but haven’t ever seen anyone address the butt! Thank you!

    • Vivienne Fleischer

      Well, this is very important part of the body – don’t you think? This is actually a very widespread problem but we are hush-hush about it.

  • LittleOddsandPieces

    The base of the spine is where the weight of the body bears down on the smallest area of the body. The hips also are bearing the weight of the body. So the muscles seize up whether we sit too long or stand too long.

    Computing is ageing your body faster to fingers, hands, wrists, forearms, shoulders, neck, base of spine and hips. In the same way as the progress of osteo arthritis to our boney skeleton.

    Stretching at your desk is fine, but getting up and walking around is also needed.

    Ergonomics says we need to do other work 10 minutes out of every hour of computer work.

    The keyboard and the mouse is threatening the work limiting injury of Repetitive Strain Syndrome, which can progress into numbness and losing blood circulation to the hand, as well as the normal beginnings of the fingers and hands seizing up.

    A flat keyboard and clicking a mouse a lot to navigate screens makes RSI progress faster.

    Tablets and smartphones are just as wearing on us physically as desktop or laptop computering.

    Walking and using computing at the same time out on the pavement (sidewalk) is the most dangerous of all activities. As shown by the amount of times I have had to swerve as such an absorbed person steps out without looking onto the road, or expects everyone else to get out of their way on the sidewalk, which does not happen a lot of the time.

    Do things in moderation. We were built to do little bits of multiple tasks and as an old ad went – work, rest and play.

    Always-Elysium Co UK

  • Steve Shaw

    Can also help to stand at your desk on a regular basis, eg. using a Varidesk which I invested in recently – raises your activity level and avoids the usual complaints from sitting down too long. I’ve found can boost productivity too.

  • Ekanem Ebinne

    The deep breaths were the key! Thanks for helping me feel refreshed.

  • Thomas Weaver Jr

    I think the emphasize on breathing is key. When you take very deep breaths at the apex of the stretch it helps the nervous system relax. If the nervous system relaxes the stretch gets much deeper into the muscle. Also a relaxed nervous system means you’ll feel more calm and able to perform well at your work.


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