Office workers advised to train core to counter prolonged sitting

Extended periods of sitting weaken the deep muscle groups that form the body’s core, reducing spinal support and increasing the risk of back pain. The core is a three‑dimensional corset comprising deep abdominal muscles, spinal stabilisers, the pelvic floor and the diaphragm.

Because prolonged desk work unloads these muscles, they can enter a “stand‑by” mode, leading to stiffness, shortened hip flexors and reduced overall stability. To counteract this, a simple desk‑plank (hands on the table edge, feet back, body in a straight line) can be performed intermittently. Additionally, a free four‑week after‑work training plan, combining body‑weight workouts, daily stretches and cardio, is offered to help office employees build a functional core and prevent typical complaints such as lower‑back pain.

The program and accompanying PDF are available through the media outlet’s online library.