Move More, Hurt Less: Preventing Pain in a Sedentary Job

Move More, Hurt Less: Preventing Pain in a Sedentary Job

If you work in a job that keeps you sitting for most of the day, you’re not alone. Office workers, drivers, call center staff, and many other professionals spend hours in the same position, day after day. While it may seem harmless, sitting for long periods can slowly take a toll on your body—leading to stiffness, sore muscles, and joint pain over time.

When you stay in one position for too long—especially sitting—your muscles can tighten, and your joints can become stiff. Poor posture or awkward workstation setups can add extra strain to your neck, shoulders, back, and hips.

The good news? Small, regular movements and stretches throughout your day can make a big difference in how you feel now and in the years ahead. An Occupational therapist can help.

How Movement and Stretching Help

Even short breaks to move and stretch can help your body feel better and work more efficiently. Moving or stretching every 30 to 40 minutes can go a long way. Here’s the payoff:

1. Improved Circulation 

Moving your body gets your blood flowing, delivering oxygen and nutrients to your muscles and joints.

2. Reduced Muscle Tension

 Stretching gently lengthens muscles that tighten when you sit, easing discomfort.

3. Better Posture 

Regular movement reminds your body to realign, reducing strain on your spine and neck.

4. Increased Flexibility

Stretching helps maintain a good range of motion so everyday activities feel easier.

5. More Energy

A few minutes of activity can help shake off fatigue and keep your mind alert.

Start Small, Stay Consistent

We get it… incorporating more movement into your day can be challenging. Here’s a few OT hacks to help you.

  • Set reminders on your computer or phone.
  • Use a standing desk and alternate between sitting and standing positions.
  • Talk to your health provider about stretches appropriate for your situation.
  • Follow short stretch videos to help keep you on track.

Stay tuned for our Daily Stretch series coming to you on our Facebook page https://www.facebook.com/harbourside.rehab this September.

Over time, these small habits add up to less pain, better posture, and more energy. Your body is built to move, and giving it that opportunity—even in a sedentary job—can make a world of difference for your comfort and long-term health.

For additional information, please visit https://harboursiderehab.ca/ or reach out to us for personalized assistance.