One of the most amazing books I've read about simple ways to correct the muscular imbalances that result from too much sitting is Pete Egoscue's <i>Pain Free at Your PC</i> [1]. His other book, <i>Pain Free</i> [2] is also extremely effective and informative.<p>The first part of <i>Pain Free</i> explains how muscular imbalances form and, most insightful to me, how every human body has the same <i>design range of motion</i> (with a few exceptions due to birth defects or disease), that is every human body is designed to have the same range of motion but muscular imbalances formed as the result of specific repeated activities (or lack of activity) impede that design range of motion. All of the exercises in the Egoscue Method require no special equipment, only simple things like a chair or a wall (which further convinced me that it's not a fad out to sell something). Highly recommend reading these books if you're interested in this topic.<p>1. <a href="https://www.amazon.com/Pain-Free-Revolutionary-Stopping-Chronic/dp/0553379887" rel="nofollow">https://www.amazon.com/Pain-Free-Revolutionary-Stopping-Chro...</a><p>2. <a href="https://www.amazon.com/Pain-Free-Your-PC-Computer/dp/0553380524" rel="nofollow">https://www.amazon.com/Pain-Free-Your-PC-Computer/dp/0553380...</a>
Great suggestions -- the fire hydrant is a great exercise.<p>More simple exercises are one leg squats -- if you use a desk to keep your balance, they're not that difficult to do and a great exercise you can do anywhere. Also, you can drop down and do 5, 10, 20 pushups anywhere. While on the phone you could put it on speakerphone and drop down and try to hold the plank position for the length of the call -- I've seen some Scrum meetings have everyone do the plank (shortens the meeting much more than just standing up).<p>A few more ideas :-D!
There's always yoga [0] [1].<p>I just do the sun salutation [2] a couple of times a day - takes ~5mins, reduces any back pain I get.<p>[0]: <a href="http://www.npr.org/sections/health-shots/2017/02/20/515675259/got-back-pain-try-yoga-or-massage-before-reaching-for-the-pills" rel="nofollow">http://www.npr.org/sections/health-shots/2017/02/20/51567525...</a><p>[1]: <a href="http://www.telegraph.co.uk/science/2017/01/12/yoga-key-relieving-long-term-back-pain-new-study-suggests/" rel="nofollow">http://www.telegraph.co.uk/science/2017/01/12/yoga-key-relie...</a><p>[2]: <a href="http://yogasite.com/sunsalute.htm" rel="nofollow">http://yogasite.com/sunsalute.htm</a>
I've heard* that the discs in your back cannot repair themselves -- they have no blood flow. So strengthen your "core", because if you squeeze those discs (thru bad posture) year after year, eventually they deteriorate. Then your nerves get pinched, and the pain can be insane.<p>* Not a doctor. Let me know if they self-heal.
Nothing fixes my desk-related back issues like being regular at my gym, doing deep squats and deadlifts. When I can't manage my priorities, it's only a question of time before the old back starts complaining.
He's right about taking it easy if you're tight or sore. I've hurt myself from cranking into stretches or exercise without a gradual warm-up. Want more stretch + pace ideas? Do like the Japanese: <a href="https://www.youtube.com/watch?v=QnZJINpzhs8" rel="nofollow">https://www.youtube.com/watch?v=QnZJINpzhs8</a>
Another front page post compliments this one: Why Walking Helps Us Think (<a href="https://news.ycombinator.com/item?id=14235398" rel="nofollow">https://news.ycombinator.com/item?id=14235398</a>)<p>i.e. Do your thinking while walking, not sitting and hunched over a screen. Your brain and your body will love you for it.