Working in an office can have many advantages, including improving your time management skills, improving your behavioural skills and giving you your own creative space.
But there is one major downside to office working – and that’s sitting down at a desk all day.
While this can be bad for a number of reasons, the most important is perhaps that it can have a very detrimental impact on your behind.
According to a personal trainer, sitting for long periods of time can cause you to develop something known as “sloppy bottom”.
Australian health and fitness expert Belinda Norton explained all on her blog, blivewear.com.
She said: “The gluteal muscle (butt muscle) is the most important of all the skeletal muscles in your body.
“Unfortunately from all of the skeletal muscles, the Gluteus muscle group is the most neglected.
“With a large percentage of our population spending the majority of their day sitting, we are developing what has become known as ‘sloppy bottom’. When you sit for long periods of time your hip flexors tighten up and prevent activation of the glutes.”
The 42-year-old goes on to explain that this is bad, because it means that your pelvis is unable to rotate forward, causing compression and potentially pain in the lower back.
She continues: “Sitting also reduces the activity of the nerves that are involved in stimulating and contracting the muscles. This is very significant and detrimental to the healthy functioning of the glutes.
“Health practitioners are finding a marked correlation between the lack of strength in this glute area and chronic pain in the lower back, hips, knees or ankles.”
And Belinda’s not the only one who’s concerned about your glutes – Kate Burdett, Head of Training at Raw Pilates is as well.
She added: “If your job involves long periods of time sat by a desk, you may be all too familiar with the feeling of a sore bottom and tight glutes. So all that typing and minimal movement from your desk might be good for your career, but it can in fact wreak havoc on your glutes.
“The reason for this is because your body was made to move, and increased inactivity can cause the muscles in your glutes to become soft and undefined, leaving it to look flat and misshapen.”
So what can you do to make it better?
Belinda recommends incorporating specific types of exercises into your workouts, ones which isolate and target the glutes.
These include exercises such as the Clamshell, the Glute Bridge, deadlifts, deep squats, lunges and step-ups.
While, Kate on the other hand, suggests trying Pilates.
She says: “I would recommend incorporating a form of exercise such as Pilates into your fitness regime. Aim to do this at least two to three times a week, as this is a great way to stretch out your body and specifically target the muscles in your glutes to ensure you do not become victim to a ‘sloppy bottom’.
“Pilates is also incredibly beneficial for people who have an office job as it can help to improve flexibility and posture. This is because it corrects imbalances, which has a knock-on effect on your stance. It can also help to strengthen your spine, knees, hips, and shoulders, which will help enhance your workouts.”
However it’s always best to check first with a medical professional or chiropractor, as they will be able to properly assess your body and provide you with the right advice and work out plan for you.