Studying for a certification exam has had me at my desk way longer than usual, and my neck and lower back are the ones paying for it. I knew to take breaks, I just never took them once I got into a chapter.
What worked was putting my phone across the room before each study block, timer set for 45 minutes. When it goes off I have to get up to turn it off, so I started doing a few shoulder rolls and touching my toes right there before sitting back down.
It’s been 3 weeks now and my back isn’t locking up by 9pm the way it was. Doing this after the kids are in bed, when I’m most tempted to just push through without moving, is where it’s made the biggest difference.
A few notes if anyone tries it:
– phone has to be far enough that standing up is actually required
– 45 minutes worked better than 30 for me
– no resetting the timer while still sitting, that’s what I kept cheating on at first
2 more months of studying to go, so we’ll see if it holds.