Prolonged periods of sitting can leave you feeling uncomfortable, leading to issues like muscle stiffness and back pain. Extended sitting has also been linked to more serious conditions, including obesity, high blood pressure, and high blood sugar. Because most people in today’s world have jobs that require desk work, sitting is often inevitable. Fortunately, there are ways you can break up sedentary periods with bursts of activity—all without straying from the office. Get inspired by the following ideas.

3 Physical Activities You Can Do at Work

1. Take a Walk

Walks are simple and efficient ways to get the blood flowing between blocks of seated work. While you can always make your way to the water cooler, it pays to work slightly longer walks into your day.

For instance, schedule walking meetings with your colleagues for check-ins on projects, make your way to a coworker’s office instead of emailing or calling, and use your lunch break to walk around the building or corporate campus.

2. Do Mini-Exercises Every Hour

While it may be impractical to take a real stroll every hour, it’s beneficial to stand up once an hour or so, if only for a few moments. Doing so can reduce your risk of serious health issues and minimize back pain and other forms of discomfort. Each time you’re up, consider doing a different quick exercise to get the blood flowing and employ different muscle groups.

Choose low-impact options like overhead reaches, side bends, and calf raises, none of which will disrupt your colleagues. Set a timer for every hour on your phone to stay on track.

3. Try a Standing Desk or Stability Ball

A strong core can minimize back pain because it puts less strain on the ligaments and spinal discs. One simple way to strengthen your core at work is to sit on an exercise ball. It takes a day or two to get used to it, but you’ll use your abdominal muscles to maintain stability and get a low-impact workout all day long.

Alternatively, work your lower body by using a standing desk. An adjustable desk is a healthy compromise, as it can be lowered to seating or standing positions, depending on how you’re feeling.

Whether you’re experiencing back pain because of a desk job or another factor, O’Fallon Pain Relief Associates can help. Serving St. Charles County, MO, this practice offers state-of-the-art diagnostic services along with patient-centered treatment programs to minimize discomfort and help you heal from the inside out. Find out more about their services online or call (636) 978-3000 to schedule an appointment.