Set Up Your Office for Pain-Free Work

optimize your office

Is Sitting The New Smoking?

How many times have you heard people come back from a long day at the office and complain about some kind of pain they are experiencing? While we tend to not really associate sitting at a desk all day to be a physically taxing job, the harsh reality is that it can be. I’m sure by now you have heard the saying “sitting is the new smoking.” This is a pretty bold statement and is not necessarily correct, but it does have some truth behind it.

is sitting the new smoking


 What’s The Problem?

The main problem is that we as humans were meant to MOVE. So when we stay stationary for too long, our body doesn’t really know how to react, and it ends up compensating and creating problems for us. The worst thing that we can do for ourselves is become desk-bound, and ultimately.. sedentary.

When we become stagnant for too long, our mind and body start to shut down, and don’t function as well as they should, or used to. It’s a “snowball effect” – in the WRONG direction. We need to formulate good habits and alternatives in order to counteract all of the negatives that the office-desk lifestyle provokes.

relieve lower back pain

Im sure a ton of you have experienced some sort of back pain or neck pain caused from sitting down for prolonged periods of time – I know I have. After a long day at work it’s hard to pay attention to if you are sitting or standing incorrectly.

Posture makes an incredible difference on your health at the desk!


If you want to learn how to sit/stand correctly please click here

Although posture is in fact one of the things that you can do to optimize your day at the office, we will not be discussing that in much detail.

I want to talk about how the actual set-up of your office can have a huge impact on your health and fitness (positively AND negatively).

Set-up For Success – Optimize the Office








We should always be trying to better ourselves in one way or another. Luckily there are ways to avoid “getting stuck” in the sedentary office lifestyle. It is as simple as setting up your office for success! Listed below are some ideas of ways to optimize the office:

  • Invest in a Sit-Stand desk

    • too much of anything is bad for us, so we want to avoid sitting/standing for prolonged periods of time

ergonomic standing workstations







ergonomic sit stand stools








  • Get informed on the proper way to sit and stand

  • MOVE

    • make a point to move every 30 minutes
    • walk up the stairs instead of taking the elevator
    • walk to get a drink of water
    • walk to talk to a fellow employee or friend
    • maybe invest in a Fitbit or some device that reminds you to move


  • Invest in a Thera Cane

    • the Thera Cane is a self massage tool that can help relieve muscle tension and pain and even headaches!
    • I swear on behalf of this product, it is a money saver/time saver and will really have a positive impact on your overall health
    • check it out here!

thera cane massager







  • Keep a list of goals/affirmations in sight

    • post it to your desk
    • have it as the background on your computer
    • make sure to have it in plain site as a reminder and motivator



  • Make sure your office space is clean!

    • the mind tends to wonder (it’s just how we were built)
    • make sure that your office space is clean to minimize distractions!


What do you do to optimize your office space? Comment Below!


  • David Snodgrass

    Reply Reply February 22, 2016

    I try to change my position every 30 to 45 minutes and I also use my tread mill every 2 to 3 hours for 20 minutes and I try to keep my area only to what I am doing at the time as far as no tv on or radio and work in a nice quiet area

    • Dylan

      Reply Reply February 24, 2016

      Hey David thanks for the comment those are all great ways of optimizing your day!

  • Jason

    Reply Reply February 23, 2016

    I have heard that sitting is killing. No joke, considering that is what so many people do all day. Luckily I am moving around all of the time to different areas usually in my job. I guess that is one advantage of my job.

    It does involve a lot of contorting too which can strain the back. I am always having to reach for things that makes you make awkward positions. That cane you talk about might help with that. What do you think?

    • Dylan

      Reply Reply February 24, 2016

      Hey Jason, thanks for the comment

      The cane would definitely help with reducing the strain that is caused from all those different positions that you are being put in. Also it would help increase your range of motion and ultimately allow you to be better prepared to work in those positions.

      I would highly recommend engaging your core, and try not to do any jerking motions when you are put in awkward positions!

      If you have any more questions feel free to ask!

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