This blog is for those of you who spend most of the day sitting at your desk, leaning over a computer or a laptop.

Many of you may find yourselves experiencing a variety of neck and back aches, pains and niggles that you never used to have.

This is where my training as a Personal Trainer can help you on the path towards healthy ageing and to help you tackle these new problems.

Below are my top 6 tips to help those of you whose job involves them being glued to their desk to stay pain-free whilst at work.

  • Be aware of your posture.  Posture, like muscles, needs to be worked upon for it to be improved. When we sit for prolonged periods of time, our head, shoulders and torso hunch forward.  This forward posture places more strain on our neck and spine.  Over time, chronic, neck, shoulder and lower back pain can develop.
  • Take a break and stand up!  Take a break and stand up every 30 minutes (for 2-5 minutes at a time).  I usually use the timer on my phone to remind me to get up and take a break, focusing on getting my neck and shoulders back.
  • Exercise during the day.  Take the stairs, stretch and activate your muscles.  You may wish to set yourself and daily step goal based on the following:

Less than 5,000 steps = sedentary

5,000 - 7,499 = low active

7,500 - 9,999 = somewhat active

Greater than 10,000 steps = Active

  • Keep track of your steps.  You can purchase one of the many activity trackers which are becoming increasingly popular.  Some of them will remind you if you have been inactive for a period of time.  Alternatively, a simple pedometer will suffice.
  • Sit properly.  

Keep both feet firmly on the floor

Sit up straight and tall with your shoulders pulled down and back

Align your ears, shoulders and hips

Adjust your monitor height so the web taskbar is at eye level

  • Use mobilisation and strengthening exercises.  

Strengthen your back muscles to help keep you upright and maintain a good posture

Sitting for too long can cause your head and shoulders to pull forward, resulting in a hunched position.  Focus on strengthening your shoulder and chest muscles.

These simple changes truly helped my neck and back issues and I am confident they will help you.

Must go now, my timer has just gone off.  Time to stand up!