Your Workday is Wrecking Your Body. Here’s How to Fix It

By Dr. Andrew Kakishita | Kinetic Chiropractic – Lehi, UT

Many people spend eight or more hours a day at work, often sitting at a desk, standing at a counter, or performing repetitive movements. Over time, these habits can take a toll on your body, leading to pain, stiffness, and even long-term injuries. The good news is that there are simple ways to protect yourself and improve your health during your workday.

How Work Affects Your Body

Sitting for long periods can compress your spine and tighten your hip flexors. Standing for hours without movement can strain your calves, lower back, and feet. Repetitive tasks, such as typing or lifting, can overwork small muscles, causing pain in your wrists, shoulders, or neck. Even minor daily habits, like slouching or craning your neck toward a screen, add up over time.

Small Changes, Big Impact

You do not need to completely change your work routine to protect your body. Small adjustments and regular movement breaks can make a big difference:

Micro-breaks: Stand up, walk, or stretch for 1–2 minutes every 30–60 minutes.
Strengthening exercises: Target muscles that support your spine, shoulders, and hips. Exercises like seated rows, glute bridges, and calf raises improve endurance and reduce strain.
Ergonomic tweaks: Adjust your chair, monitor, and keyboard to support a neutral posture and reduce stress on your joints.
Active movement: Incorporate walking meetings, standing phone calls, or light stretching sessions throughout the day.

How Chiropractic Care Helps

Chiropractic adjustments and soft tissue therapy address tension, restore normal movement, and correct muscular compensations caused by prolonged sitting or standing. Shockwave therapy can even help treat overworked muscles and minor injuries before they worsen. Combining regular care with movement and ergonomic strategies keeps your body working efficiently.

Bottom Line

Your workday does not have to cause pain. By incorporating micro-breaks, strengthening exercises, ergonomic adjustments, and chiropractic care, you can protect your body, improve performance, and stay pain-free throughout your workweek.