fixes for back pain

If you sit all day, you need these exercises

Americans are more obese and broken than ever before, and a big part of it is our sedentary lifestyle and a grab-and-go diet mentality in which convenience trumps nutrition. But the one culprit that nobody wants to talk about -- and even fewer know how to address -- is sitting.

Sitting -- at work, at school, or in cars, buses, trains and planes -- wreaks havoc on the joints and connective tissues. No wonder you go to the gym after a day at the laptop buffet and can't squat to quarter-depth. Your hip flexors have been under tension all day.

That's to say nothing about the damage done to your posture from hunching over your desk or phone for the majority of the day. 

One tip for desk workers is to set an alarm or calendar reminder every 90 minutes or so and get up, walk around, maybe even do some light stretching, lunges or squats. Research has shown that we can only stay focused and productive for about 90 minutes at a time; anything beyond that, and you're not getting enough work done to justify staying put. 

If you want to take it a step further, here are six exercise that every desk worker should be doing to combat the ravages of sitting. They come to you courtesy of MG Fit Life, and the whole routine only takes a few minutes but pays huge dividends in reversing the damage that comes with being deskbound.

(Speaking of which, check out my friend Kelly Starrett's book, appropriately titled, "Deskbound," for everything you need to know about what sitting is doing to your body -- and how to fix it.)

Here's one of our go-to t-spine mobilizations for opening up the upper back and rib-cage complex to get your shoulders moving better and keep poor posture from ruining your workouts.

Try these mobility exercises and let us know in the comments how they're working for you. And remember, every once in a while, push away from the desk and take a walk.