In today’s digital world, long hours of sitting and repetitive motions have become the norm for many individuals, whether working from home, in the office, commuting, or spending leisure time on screens. Unfortunately, the dangers of a sedentary lifestyle can lead to musculoskeletal disorders (MSDs),¹ which affect millions worldwide. According to the World Health Organization (WHO), MSDs are among the leading causes of disability, affecting the muscles, bones, joints, and connective tissues.^2,3

Common symptoms of MSDs include ngalay (muscle fatigue), tusok-tusok (tingling or pricking sensation), and manhid (numbness). These discomforts arise from static postures, repetitive movements, and poor ergonomics, making it crucial to incorporate movement into daily routines.⁴ If you’re experiencing these symptoms, it’s time to break free from a sedentary behavior with these effective activities:

1. Desk Stretches and Mobility Breaks
   Sitting for prolonged hours tightens muscles and reduces circulation. Incorporate stretching exercises every 30–60 minutes to keep the body active. Try these simple desk-friendly moves:
   • Neck Stretch – Relieve tension by slowly rolling your neck in side-to-side motions.
   • Shoulder Shrugs – Lift shoulders towards your ears and release.
   • Torso Stretch – Turn your upper body to one side, placing your hand on the chair’s armrest for support.
   • Arm Stretch – Clasp your hands together, move above the head with palms facing outward. Push your arms up, stretching upward to prevent stiffness from typing.⁵
      
2. Ergonomic Workspace Adjustments
   A poorly configured ergonomics (workspace) is a silent culprit in the rise of musculoskeletal discomfort. The human body wasn't designed for hours of static posture. By strategically adjusting your work environment, you can actively combat the strain that leads to long-term issues. Consider these modifications to foster a healthier, more comfortable work experience:
   • Set your chair to a height that allows your feet to rest firmly on the floor
   • Positioning your monitor at eye level to prevent neck strain.
   • Using an ergonomic keyboard and mouse to minimize wrist discomfort.
   • Maintaining a 90-degree elbow angle when typing to support proper posture.⁶
      
3. The 20-20-20 Rule for Eye Strain and Posture Reset
   Digital fatigue extends beyond weary eyes; it seeps into our muscles, creating stiffness and discomfort. The '20-20-20 Movement Reset' is your antidote. Every 20 minutes, shift your gaze 20 feet away for 20 seconds.⁷ This brief pause is more than an eye break—it's a cue to re-energize your body. Use it to adjust your posture, perform a subtle stretch, and replenish your hydration, ensuring your body remains supple and alert ⁸
    
4. Walking Meetings and Active Breaks
   Prolonged sitting during virtual calls can lead to muscle stiffness and reduced circulation. By incorporating movement, you can counteract these negative effects and promote muscle health. Transform your virtual calls into opportunities for active breaks and walking meetings, stimulating muscle engagement and reducing the risk of musculoskeletal discomfort.
   • Walking meetings – Take a stroll while discussing work matters.
   • Standing breaks – Use a height-adjustable desk to alternate between sitting and standing.
   • Active phone calls – Walk around while speaking on the phone.⁹
      
5. Posture Awareness and Core Engagement
   Muscles crave movement, yet prolonged stillness disrupts their natural function, leading to postural imbalances and discomfort. The effect of hours spent seated and not exercising creates a cycle of muscle stiffness and weakness. To break this cycle and cultivate a body that moves with ease and strength, conscious awareness of your posture and active engagement of your core muscles are essential. Here are practical steps to revitalize your muscles and reclaim postural well-being.
   • Maintain an upright posture: Position your back in a straight line, ensuring your shoulders are relaxed. Your feet should rest firmly on the ground, with your knees bent at a right angle.
   • Utilize lumbar support: Use a cushion or rolled-up towel to provide support for the natural curve of your lower spine.
   • Regularly assess your posture: Throughout the day, make a conscious effort to monitor your posture and promptly correct any instances of slouching or hunching.
   • Develop core muscle strength: Engage in exercises that strengthen your core muscles, as this will contribute to better spinal support and improved posture.¹⁰
      

Is Sitting the New Smoking?

While neuropathy (nerve pain, tingling, or numbness) is a known result of prolonged sitting — especially with poor ergonomics or conditions like diabetes — it’s just one piece of a much larger puzzle.

A sedentary lifestyle leads to more than just aches and pains—it can reduce productivity and quietly affect your overall health. Over time, inactivity can increase the risk of cardiovascular diseases, obesity, certain cancers, and mental health disorders.^11,12

The good news? Small but impactful changes—like regular stretching, adjusting your workspace, and taking active breaks—can help ease symptoms such as pangangalay, tusok-tusok, and pamamanhid. Additionally, these simple habits don’t just help bring relief—they also play a role in lowering your long-term risk of serious health issues.

Prioritize movement, listen to your body, and take proactive steps to maintain musculoskeletal health. The key is consistency—start small and gradually integrate more activities into your daily routine. Your body will thank you for it!
 

A Little Extra Help: Pharex^® B-Complex

While movement is key to reducing symptoms of a sedentary lifestyle, proper nutrition also plays a crucial role. Pharex^® B-Complex is a supplement that contains the right levels of vitamins B1 (100mg), B6 (5mg), and B12 (50mcg)—essential vitamins that help prevent neuropathy symptoms like pangangalay, pamamanhid, and tusok-tusok.

Not only does Pharex^® B-Complex support nerve health, but it also helps give the body and brain the energy boost needed for daily activities to help you stay active, stay healthy, and stay Pharexcited every day!¹³

Note: Vitamin B supplements are generally safe when taken within recommended dosages. It is important to be mindful of potential interactions, individual tolerance, and the need for personalized guidance based on specific health conditions.

Always consult your doctor before taking any medicines.

If symptoms persist, consult your doctor.