Sitting for eight to ten hours leaves the hips tight and the upper back rounded. A short daily routine and regular breaks make a real difference for many people. If you have sharp or lasting pain, see a doctor or physiotherapist first.
Move every hour
Stand up, walk to get water and stretch your arms overhead. Setting a reminder on your phone helps.
The 10-minute routine
Cat-cow for 10 slow reps, glute bridges for 2 sets of 12, bird dogs for 2 sets of 8 per side, a 30-second plank and a doorway chest stretch for 30 seconds per side.
Strengthen, do not just stretch
Stretching feels good for an hour; strength lasts. Rows, bridges and planks build the muscles that support your back.
Tell your plan
Mention back pain in your FitGeek assessment so your plan avoids movements that may aggravate it and favours safer versions.