Sitting all day doesn’t just make you stiff—it can weaken your body and set the stage for back pain. In this episode of the Back in Action Podcast, we tackle the unique challenges desk workers face. We’ll break down how sitting affects the spine, why strength training is the most powerful tool to fight back, and the exact exercises that make the biggest difference. Whether you’re stuck at a desk 40 hours a week or just looking for ways to keep your body resilient, this conversation is packed with practical advice to help you sit less, move more, and stay pain-free.Bonus Workout Warm-Up (3–5 min)Cat-Cow (30 sec) → Mobilize spine.World’s Greatest Stretch (30 sec/side) → Open hips and thoracic spine.Glute Bridges (10 reps) → Wake up posterior chain.Strength Block (20 min)1. Hip Hinge (Glute + Spine Health)Example: Dumbbell Deadlift or Kettlebell RDL3 sets of 8–10 repsCoaching note: Keep spine neutral, focus on hips moving back.2. Squat (Lower Body Strength)Example: Bodyweight Box Squat → Goblet Squat progression3 sets of 10–12 repsCoaching note: Sit tall, don’t let knees cave.3. Row (Posture Correction)Example: Band Row or Dumbbell Row3 sets of 12–15 repsCoaching note: Squeeze shoulder blades, avoid shrugging.4. Overhead Press (Shoulder & Core Stability)Example: Seated Dumbbell Press or Standing Landmine Press3 sets of 8–10 repsCoaching note: Brace core, don’t lean back.Cool-Down (2–3 min)Chest Opener Stretch (Doorway, 30 sec/side)Hip Flexor Stretch (30 sec/side)Deep Breathing (60 sec) → Reset posture & calm nervous system.

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