Yes, your desk job is killing you – nothing I can do about that, unless you follow my advice, quit your job, move to a place that makes you happy and do something for way less money that you may actually enjoy – imagine that?

But it need not make you ache (apart from deep in your soul) and need not affect your cycling.

For it is a fact, sitting at a desk all day can silently sabotage your cycling and general health. 

Long hours sat in a poor posture tightens hip flexors, weaken glutes, and stiffen your lower back, affecting pedalling efficiency and causing discomfort on and off the bike. 

Prolonged sitting also impacts circulation, core strength, and can increase risks of heart disease and diabetes.

Here’s how to combat “desk job syndrome”:

• Screen at eye level to avoid neck strain.
• Feet raised on foot pad or box, to reduce lower‑back tension.
• Chair height and lumbar support for proper spinal alignment.
• Take micro‑breaks every 30–45 minutes — stand, stretch, or walk.
• Hip and glute stretches before and after rides.
• Engage core muscles while seated (more on this soon!)
• Pre-Work and Post-Work Stretch – see link below

A few smart adjustments at your desk and a short movement routine can make your rides smoother, stronger, and more enjoyable.

Along with this, follow my quick and very easy back strengthening and stretching routine, and don’t forget to thank me later, you ungrateful swine!