If You Sit 8 Hours a Day, Your Back Will Be Ruined: How to Exercise Every 30 Minutes

I've been working a desk job for 3 years, and last year I was diagnosed with the early stages of a herniated disc. I'm sharing the exercises I got from the hospital and the ones I found on my own.

The hospital said strengthening the lower back muscles is the most important thing, so every morning I do bridge holds for 30 seconds x 3 sets and side planks for 20 seconds x 2 sets, and that's it. At the office, while sitting in my chair, I slowly turn my head left and right 10 times every hour and roll my shoulders in big circles.

The problem isn't memory—it's habit. So I set my smartphone alarm every 30 minutes, and whenever it goes off, I made it a routine to always stretch out my arms and legs. After a month, the pain in my femur decreased and the abnormal sensations went away.

According to my physical therapist, no matter how good your chair is, it's useless if you sit for long periods. The chair needs lumbar support, and the best posture is to push your hips all the way back in the chair and keep your back straight.

To sum up: get up from your seat at least once an hour, and strengthen not just your lower back but your abs as well. Right now, I do 10 minutes after work using only movements that won't cause noise complaints from the neighbors, and it's been quite effective.