MOVE MORE, HURT LESS!
I recently worked with a patient — let’s call her “Desk Warrior” — mid-40s, who works at a computer pretty much all day. She came in complaining of neck, upper back pain and tightness that just never seemed to go away. So I asked her two simple questions:
- Do you move (not exercise) during the day — like, standing, shifting, stretching?
- If yes to the first question then how often?
Her answer:
Not really. She just sat. And sat. And sat. One interesting point she made was how much better it felt, albeit temporarily when she was working out.
Why is this you ask?
Put simply, your body is meant to move. It doesn't crave sitting like a zombie staring at a screen all day followed by hours of death scrolling in the evening. Your body craves motion. Motion improves circulation, lubricates the joints and tells our brain that our muscles are still needed!
Computers and phones are a part of our life and there is no getting around that. But here are a few suggestions I gave my “desk warrior” to do throughout the day to break up the constant cycle of inactivity.
- Stand up every 30–45 minutes. (Yes, set a timer. Yes, you’ll roll your eyes at first.)
- Do micro-movements: shoulder rolls, gentle neck stretches, a quick walk down the hallway — 60 seconds is plenty.
- Change work positions: sit, stand, maybe lean or shift. Don’t be a robot.
Here is one example of a simple exercise I give all of my desk workers!
Guess what happened? Her pain dropped fast. Her neck loosened. Her upper back felt more like, well, something that belongs to a person — not a statue glued to a chair.
What You Can Do Right Now (No Gym Required)
- Every half hour: stand or move around, even if it’s just to get water.
- Try desk-friendly stretches — neck tilts, gentle rotations, shoulder shrugs.
- Reset your workstation: make sure your monitor isn’t forcing you to crane your neck all day. Ergonomics matter! https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
Wanna Fix It for Good?
We have been helping patients manage their neck pain for over 20 years!
Need a personalized plan to get rid of neck pain forever? Let’s get started today.
Stay active and pain-free,
Dr. Danny Govenar
SD BodyFix
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