Programming is awesome. We build things, solve problems, and constantly learn new things. But it’s also a sit-still job. You’re planted in a chair, eyes glued to the screen, fingers flying. Before you know it, hours pass, and you’ve barely moved.
I didn’t notice how stiff I’d gotten until my shoulder started to hurt like I’d been pulling weeds with one arm all day. It wasn’t just annoying, it slowed me down. I couldn’t focus as well when my shoulder was constantly aching. I started moving my shoulder more and even went to PT for several weeks. My shoulder started to feel better. Then, a few weeks after my shoulder seemed to go back to normal, my left leg started feeling tight and I woke up one day and it hurt to bend even slightly. I had somehow pinched my sciatic nerve on my left side by hip/leg.
That’s when I realized, sitting all day was quietly destroying me. Sound familiar? But here’s the good news, the fix is pretty simple. All we have to do is move more.
Why Movement Matters for Us
Our bodies aren’t built to remain frozen and static like statues. They’re like cars, leave them idle too long, and things stop working. Staying still for too long can tighten muscles leading to pinched nerves, and turning minor aches into big painful problems.
My shoulder pain came from hunching forward and primarily using my right arm in the same, less than ideal, mouse moving posture/motion. The pinched nerve? Too much sitting. Moving regularly, even simple stuff like standing up, walking around, and stretching, keeps the gears loose. It’s not about running marathons, it’s about small shifts that keep you pain-free. After days of grimacing every time I had to bend even slightly and walking like a really old lady, I started moving more and making an effort to stretch regularly, and the difference blew me away. No more sharp inhales of pain, no more groans. Just me, coding happily again.
How I Got Back to Pain-Free
I didn’t become a gym rat overnight, I still don’t go the gym at all, I just started small. Here’s what worked, and it’s easy enough for anyone stuck at a desk:
- Walk every morning. Start your day with a little movement to get your body warmed up. I usually just go for a 15 minute walk.
- Stand up regularly. Set a timer. Get up, shake your legs, walk to the kitchen. It’s like hitting refresh on your body.
- Stretch your shoulders and open your chest. Wave your arms around. Spread your arms wide to the sides like you’re getting ready to give someone an enormous hug. This stretches your arms/shoulders a little and opens up your chest which can get tight when in the slightly hunched/closed position that comes when sitting lots.
- Butt bridges. Lay on your back, put your feet flat on the floor so your knees are bent, and lift up your hips. I like to hold that for 20-30 seconds each time. It helps with lower back pain.
- Nighttime stretch. Set aside a few minutes before bed to stretch and shake out all the tightness from the day.
These aren’t fancy, they’re doable. I started walking regularly and moving my arms more, then added the rest. Bit by bit, the pain faded. Think of it like debugging, one small fix at a time, and the whole program runs smoother.
A New Love for Pain-Free Days
After that pinched nerve, every pain-free step feels like a win. I used to shrug off stretching, thinking, “I’m fine, I’m young!” But pain taught me better. Now, I stand up, stretch, and wiggle regularly because I can. I’m not limping or wincing, I’m me again. You don’t have to wait to be in pain to start. If you’re at a desk all day, this is for you. Your body is your most important teammate, keep it happy, and it’ll carry you farther.
Start small, stand up, stretch, walk. Feel your body start to loosen up and move more smoothly. You’ve got code to write, dreams to create, and a future to build. Keep your body in the game. What’s one move you’ll try today?
0 Comments