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Our sedentary lifestyle is one of the biggest reasons for rampant musculoskeletal pain. After all, cavemen ran to hunt and gather — and generally lived the opposite of what most of us “desk jockeys” do all day: sitting, hunched over in front of a screen.

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In fact, even if you work out regularly, it’s not enough to combat the constant forward tug of modern-day living: slouching for seven or more hours a day, text messaging, driving in a car on a long commute and eating at your desk.

All of this can lead to what I call “disuse syndrome,” when your muscles aren’t given enough to do and they become weaker and smaller as a result.And while these daily conditions aren’t going to change anytime soon, there are lots of easy actions you can take to help ward off the negative effects — at work, on the go, and at home.

Methods for the Office:

Research shows that sitting — besides leading to stiffness in your hips and glutes — is also bad for your circulation and heart, and can even slow down brain function.

Bottom line: You need to make sure you don’t remain still in the same position for a long time. Here are some of my favorite methods:

Every 30 minutes get up and do something, whether it’s going to the printer, filling up your water glass or taking a quick standing stretch. Even better, instead of emailing a co-worker, go over to her desk to have a conversation about the topic in-person.

Shift your weight every few minutes. Lean back, arch your back and move a bit to take the pressure off of the forward hunch.

Head out of the office and take a brisk walk. The fresh air and motion will help fight the effects of sitting too long in one position.

Click here for more tips for at home and on the go. 

This article was republished with permission from Mind Body Green you can find the original article here.

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