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Unfortunately working an office job, especially one that requires sitting for long periods of time, can be very taxing on your body. I had no idea this was the case until I started working as a massage therapist and found that a majority of my clients are office workers struggling with neck and shoulder pain, headaches, lower back issues and sciatica.

There’s a catchy phrase, that whilst a bit cliché, is 100% accurate:

‘Movement is medicine, motion is lotion.’

Here are my top 5 things to do:

1. Get up regularly and go for a walk

At least every hour – go for a walk to the kitchen, toilets, anywhere. If that sounds impossible see if you can get a sit-stand desk for work.

2. Move your neck often

Move your chin to your chest, look to ceiling and over each shoulder. Repeat often.

3. Exercise regularly

Find a sport to play, do yoga or regularly hit the gym, something fun that you’ll enjoy will make it less of a chore. At a minimum once per week but more often would be better (in an ideal world 30 minutes per day).

4. Lie on your back and bring your knees to your chest and gently rock side to side

This will be especially good for those of you with disk bulges and lower back pain. I don’t care if you do this at home or right in the middle of your shared office.

5. Have a dance break

I’m a fan of anything that encourages silliness, spontaneity and childlike joy! Go find a song that you and your co-workers love and whenever needed pop it on and dance your little hearts out. Then you can go back to your deadlines and to-do lists.

All my advice can be distilled into this – get as much movement, as often as possible, throughout your day.

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