I work most of the day at a computer and sit for approximately 7–9 hours a day. In recent weeks, I have noticed that after a few hours of sitting, stiffness in my lower back and tension in my neck and shoulders appear. During the workday, I try to stand up and walk around for at least a few minutes every hour, but I haven't seen a significant change yet.
I would like to know what your experience is. Did regular walking, simple exercise, adjusting the height of your desk or monitor, or a better chair help you? How much time did you spend moving each day before you noticed an improvement?
I am not looking for a quick solution or an online diagnosis. Rather, I would like to compare the practical experiences of people who have a similar problem and have found a way to cope with long periods of sitting without regularly getting back or neck pain after work.
What has worked best for you personally and what would you avoid?
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