Making time for healthy habits is critical to enjoying a good work-life balance. It can be tempting to stay at the office to finish one more project or wrap up one more task, but all work and no play can not only make you dull, but it can also leave you in pain.

Take Your Lunch Breaks

Eating at your desk may be a necessity on the roughest days, but you need to get away and free your mind from work on a regular basis. Whether you walk to a local gym, step away to a restaurant with a friend or run an errand, it’s critical that you learn to step away from your desk for part of the day. Worst of all, distracted eating often leads to overeating. Take a break and make eating at your desk your emergency fallback.

Make Time to Exercise

If your job involves movement, make the most of it. If it doesn’t, you’ll need to find a way to incorporate a workout into your day. Sitting all day is extremely hard on your spine and your heart. Take your lunch break to find a Strala Yoga class. Schedule time before or after work for a muscle pump or Pilates class. Lower back pain is rarely caused by a single motion and posture. Sitting too long weakens the spine. Back pain comes from the misalignment allowed by that weakness. By maintaining your core strength, you can protect yourself from structural misalignment.

Take 10 Minutes

You don’t have to work out for an hour a day to stay strong. The time commitment to exercise can be hard to manage. Instead, work to incorporate quick bodyweight exercises to help yourself stay strong no matter how tight your schedule. Walk a few flights of stairs and take a stretch break. Close the door to your office, or find a conference room and stretch your lower back with some gentle yoga moves. Take a walk around the block to clear your head, work your legs and strengthen your spine.

Working out can’t be just for weekends. Getting out and enjoying a long walk may be reserved for Saturdays, but there are exercises you can do in short bursts of time to fight stress and build strength during the workweek. Invest in your health each day to avoid back pain in the future. Once you’re hurting, it’s hard to get moving.

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Cynthia Corsetti is an Executive Coach and Speaker. If you’d like to learn more on how her C.A.R.E. to Engage system can help you create an engaged workforce in your organization, you can email her at: [email protected]

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