Why is Movement Important for Desk Workers?

Sitting at a desk all day can be a real pain in the butt, or low back, or oftentimes down the leg. This pain in the butt that possibly travels down each leg is referred to as sciatica. The Mayo Clinic describes sciatica as “pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body.” 

When I was working my 9-5 desk job I suffered from a debilitating low back injury that resulted in daily struggles with sciatica pain. Through my own journey, I started to realize I wasn’t the only one. This “pain in the butt” was all too common for desk workers.

I am sure a handful of you reading this right now have experienced this pain yourself, maybe it was “just annoying & nagging” or maybe it was “a red flag”. Maybe you went to see a practitioner and they weren’t able to give you the answer you were looking for. Unfortunately, this is most often the case as sciatica is fairly common yet fairly misunderstood. 

So let’s try to understand this mystery a bit more and learn where it could be coming from or what is potentially causing it:

• Vertebral Disc Bulges (Dr. Stuart McGill identifies an irritation in the lumbar region due to a disc bulge as the most common cause of sciatica in younger individuals)
• Loss of stiffness in a vertebral disc resulting in micro-movements of the spine
• Arthritis
• Hyper or hypo mobility in certain joints (For example too much or too little mobility in the hips)
• Piriformis Syndrome

**I highly suggest you seek professional advice if you are struggling with this type of pain. The root cause of sciatica pain is very unique to the individual. A professional will be able to help you get to this root or advice you if they think it is more serious.**

So you may be thinking “Well is there anything I can try now to prevent or help this pain?” And the answer is yes! Incorporating movements and snacks into your day that will help you build strength through the hips & low back, functional mobility through the pelvic girdle, and stability through the core can work wonders in the realm of sciatica & low back pain relief. Don’t worry, you don’t have to go scouring the web for the “best exercise for sciatica” – I will give you a couple to try! Plus they will be ones you can easily sneak in at the office during your busy work day.

** Please remember that one size does not fit all and to take this slow at the beginning. Start with less time holding and less reps, wait 24-48 hours, check in on how you are feeling then start to increase as your body feels ready! **

Movement Snack #1: Glute Wall Activation Level 1

When I worked too many hours at a desk, I would add this movement snack throughout the day every single day especially if I was sitting too long and noticed that pain starting to creep down my leg.

Movement Snack #2: Hip Hinge

Hip hinge hooray – as some of my private clients would say, as they hip hinge themselves to victory over their low back pain! I honestly believe learning a proper hip hinge can be a game-changer for all who suffer from low back pain – it was for me after my first injury!