The average Australian spends more than eight hours per day sitting. Between commuting, desk work, and screen time, our bodies are moving less than ever before.

The result?

• Tight hips

• Poor posture

• Lower back pain

• Reduced mobility

• Increased injury risk

What Sitting Does to Your Body

Tight Hip Flexors

Extended sitting shortens muscles around the hips.

This can contribute to:

• Lower back pain

• Poor posture

• Reduced athletic performance

Weak Glutes

Your glutes become less active when sitting for long periods.

This often leads to:

• Knee pain

• Hip instability

• Lower back discomfort

Rounded Shoulders

Hours spent looking at screens can create muscular imbalances.

Five Simple Exercises Every Office Worker Should Do

1. Glute Bridges

Strengthens the posterior chain.

2. World's Greatest Stretch

Improves mobility throughout the body.

3. Band Pull-Aparts

Targets upper back muscles.

4. Bodyweight Squats

Restores healthy movement patterns.

5. Walking Breaks

Aim for 5 minutes every hour.

How Strength Training Helps

Structured strength training helps:

• Reverse muscular imbalances

• Improve posture

• Reduce aches and pains

• Increase energy

Conclusion

You don't need to quit your desk job to improve your health. Small changes and consistent exercise can dramatically improve how your body feels.

Ready to move pain-free? Contact Picks PT for a personalised movement assessment.