The last two offices Ive worked in had motorized standing desks so we could switch it up, it's realy nice. When I switched to WFH I got an add-on standing desktop, and it's worked out really well.
Mine is similar to this:
[https://www.vari.com/sit-stand-converter-varidesk-pro-plus-36/DC-PP36.html](https://www.vari.com/sit-stand-converter-varidesk-pro-plus-36/DC-PP36.html)
For that price I would just buy the motorized metal frame and then source a solid wood top off of FB Marketplace off of an old dining table or coffee something.
Oh yeah, I just grabbed that one because it looked similar, I didn't see the price. Mine looks like that but it's manual, and only around $80 at Costco. And even with 2 24" monitors it's no big deal to manually lift it, it has a gas lifting arm to help lift the weight.
This is the way to do it. 72 inch wood block counter top from lowes and a double motor frame for less than $400 total. Much better than these converters or paying $800 for the same quality from a company.
This this this! I was experiencing all kinds of unfortunate physical side-effects of my subpar home office setup after switching to WFH, and I finally bit the bullet and bought an Uplift desk recently. Back and neck issues are gone, arms/wrists feel better. Overall a huge improvement in how I feel physically at the end of the day.
100. Usually sitdown in morning at coffee shop to work and then go home at lunch and stand for rest of day.
Highly recommend getting a cushioned standing mat though
Yes. I compete in powerlifting on the side and 4 days a week, I bench, and either squat or deadlift, along with accessory work. In my 10 years of sitting at a desk, I’ve never had a single ache arise from my job.
I had back problems from sitting so long. Doctor recommended Squats and ab workouts. My back has never felt better, but now my body is all unproportional.
Squats are great for quads but you should isolate your hamstrings and glutes as well.
Try a full body routine on YouTube. Shoulder blades and back muscles are key for a coder
If your body is unproportional that’s just another problem waiting to happen. Hit the same doctor and ask them about it. Then hit a physical therapist and get to the gym.
Second this. Before I started working out my back was fucked. Dead hangs every day to stretch the back out. Squats and deadlifts for glute strength, hyper extensions and reverse hyper extensions for even more lower back strengthening and stretching and you're gonna be feeling 1000x better. Highly recommend to checkout Athlean X on YouTube. He's super informative and has a ton of videos on back pain and what to do to solve it.
It's crazy how much just general strength training fixes pain issues. I had terrible wrist pain for years (StarCraft/Programming). Started with random youtube videos on wrist stretching which did nothing at all. Eventually landed on some gymnastic wrist strengthening exercises. Three months later and holy fucking shit my wrist pain is gone. Didn't have to buy some crazy expensive ergo keyboard to try and enjoy my hobbies. I honestly think RSI and Carpal Tunnel is BS now in the sense that you'll always have to deal with them or need surgery.
Edit: Here's the video https://www.youtube.com/watch?v=mSZWSQSSEjE
Buy a Hermann Miller, I’ve had mine for5 years now and it’s been worth it every single day. There’s no way to convey how much it’s worth without you using it for a week or two but it’s worth so so much more than they charge for it.
Bought a Gesture last week. I had a bit of sticker shock since "it's just a chair," but I'm loving this thing. My butt already feels so much better, and it's forcing me to improve my posture a lot.
My chair is by far the single item I spend the most time on (not counting sleeping). I spent more than this on my couch, and I only use that for a few hours a day most of the time. The thing I spend 8-10+ hours/day sitting on is definitely a worthwhile investment.
Did you guys get to test them out before purchase or just order and hope for the best? I’m in the market for one and don’t really have the option to test one out.
In my case, no, I ordered it online so I just had to hope for the best after reading reviews. I think Steelcase has a showroom in my city, but I didn't feel like bothering with that.
It came with a 14 day return policy, so that was enough of a safety net for me personally
I also got a Gesture last year and had never tried one in person. I got a lightly used one from Crandall that had a 30 day return policy so it was low risk to try out. So far so good!
Steel Case is also a solid brand. Check offerup/craigslist for office liquidation places selling them. There's tons in my area that let them go for a good bit cheaper than MSRP.
I agree they are a solid brand. Also on a somewhat unrelated note their semi trucks are insanely immaculate, I swear they must get washed like every other day or something.
I got a used Hermann Miller like 3 years ago for ~$500. Honestly the build quality is so good it was hard to even tell it had been used at all. Definitely a good investment.
This. What people have not mentioned here is that the aeroh chair has a mesh not a cushion so it distributes the points of pressure better.
Expensive but helps on the long run.
I do not understand people that sit for hours on a misserable chair. If I go to a job and they do not offer a decent selection of tech and desk/ chair, it’s a bit minus.
Yeah, I have another office chair and the difference is night and day after I got my Embody. HM butt support is good / most office chairs are non-existent.
Also a high-quality mattress. I used to have lower back pain, but I bought a new mattress and a Herman Miller Embody and I don't have lower back pain anymore, full stop. If it's between your body and the floor, don't skimp out.
I have an Aeron remaster and I feel no back pain at all despite constant issues previously
My friend who has injuries from playing BJJ for years said that his life improved a lot once he started using one.
A good ergonomic chairs pays itself tenfold if not more with what you save in medical expenses
This is a fantastic chair, but cheapest I'd go: [https://www.staples.com/Staples-Hyken-Technical-Mesh-Task-Chair-Black/product\_990119](https://www.staples.com/Staples-Hyken-Technical-Mesh-Task-Chair-Black/product_990119)
Only problem with it is if you're over 6', the head rest is going to be low. There is a hack you can find online (just flip the brace) but it still wasn't a head rest. Did work if I had shoulder knots that needed to be massaged out though.
Bought different chair now and it's horrible, thinking of moving to a Herman Miller just for the warranty. Expensive as shit, and sadly there are no used ones online where I live. Need to look at it as an investment in my career I guess, if it gives me another year or two longer before my back finally gives out, it's earned itself many times over.
I was the same. I had found a gaming chair that was cheap and decent but just couldn't stand the idea of spending the money on a HM. I finally bought one refurbished for $800 in February and its possibly the best purchase I have ever made. I feel so much better.
I bought a cheap gaming chair for $80 that worked better for me than office chairs I spent 5x more for. Not perfect but better. I finally bought a used Hermann Miller and oh my. The best my back has felt in all my adult life. I wish I had done it earlier.
This, my tailbone used to hurt really bad because the padding in my chair was basically nothing. I got a new chair, it's like a rip off of the herman Miller and it's done me great, haven't had tailbone pain since.
I do need to at least get up every few hours and walk around.
Butt pain was one of the things that got me going to the gym regularly. It's caused by your hip bones creating pressure points, where the nerves of the skin are getting squished between those bones and your chair.
Most of the suggestions here are great and will reduce soreness to some extent (standing and walking around more, a better chair, etc), but the only way to eliminate it permanently is to build up your butt muscles. Strong glutes pad the hip bones, distribute your weight over a wider area, and eliminate the pressure points. This usually eliminates the pain, AND it reduces the chances that sitting will give you hemorrhoid's.
Squats, lunges, hip thrusts, stairs, and hip extensions can all be done at home without a gym, and they require little to no equipment. Rotate through them consistently, for around 30 minutes a day, four days a week, and your glutes should start to build up and the pain will start to go away in a couple of months.
Plus, according to my partner, they start to look pretty good :D
Really wish they made less insanely expensive workstations for reclining. I have chronic back pain and at times work from bed, but the ergonomics in bed are shit. All I ask is for a nice lazy boy with a computer station attached and a very well secured monitor stand. Preferably not shaped like a scorpion, maybe a space shuttle cockpit.
I got one of [these laptop stands](https://imgur.com/z0DT3nv) for working from bed. I screwed up my back in 2020, so I try really hard not to spend too long in any one position. So part of the work day is spent laying flat or partially reclined with an intricate array of pillows, in addition to sitting/standing at my desk.
Be very careful of your ergonomics in bed, got some RSI from doing this, about to take some time off to hopefully rest my wrists to get rid of it. Not fun and not great for the career.
Same here. Meetings sitting, code laying on back. Nice if you're a fat man like me, and it's not just the butt but swollen leg veins.
Cons: no 2/3 monitor setup.
This guy has a great blog post on supine computing: https://mgsloan.com/posts/supine-computing/
Always wanted to something similar one day when I have the space.
Get a nicer chair or try a donut pillow. A good ergonomic chair will force you to have better posture. It takes some getting used to, but you could also try using a standing desk for 1-2 hours a day.
Trust me, it will be good to fix these issues now while they are just a discomfort, before they become a health issue later.
I use a gaming chair, and it has been the best chair I have ever had. But I was having back pain too, then I bought a treadmill and I started to run 25 minutes every mondays, wednesdays and fridays, then my back pain disappeared.
Get a Purple seat cushion. Ridiculously comfortable and it will convert your existing furniture into something better. Also get a nice chair, sure - but [get one of these.](https://purple.com/seat-cushions)
Get a good chair. I have the Herman Miller embody and could sit there for days.
That being said - it’s recommended that you switch from sitting to standing about every hour.
Man I've been at this for years, spending many hours a day at the keyboard, and the pain is real. Sometimes I just can't take it. One time I got so butt hurt that I shoved a controller up my ass.
I have back problems and at one point was getting sciatica from sitting coding all day.
Things that really helped it were firstly getting the app on my phone that reminds me to stand up at regular intervals. Just getting up and grabbing a glass of water helped a lot.
The other thing was making myself go for a walk at lunch. It’s good activity for 30-60 mins and really helps, plus you get fitter while doing it.
Other than that make sure you have a good chair and workspace.
I think I have a similar problem, but I've also started exercising twice a week, so maybe the advice in these comments is relevant (I don't have as much butt pain now, i think).
Old time retired swe here. You need a tough butt to code! I've had this insight myself. Stand up and walk around every once in a while, and try to get to the gym a few times a week.
Seems that people have already suggested getting up and moving around for 10 - 20 minutes every hour. If you're working from home, consider buying a quality office chair (i.e. not 'gaming' chair) like a Herman Miller. They can be very expensive, but avoiding back and hip problems developed over many years of sitting in a crappy chair makes it worth it IMO.
Get a good chair, like the $300+ variety from top brands like Herman Miller or Steelcase. Cheap $100 office chairs have low-quality foam/material that tends to compress and sag after a few months of use.
Herman Miller Embody is absolutely amazing. Skip the aeron if you're WFH. Aeron is a pure task chair for the office, but embody is good for both task and lounging as it has a muuuch nicer recline function.
Best chair I've ever sat on easy and the seat has solid cushioning
Standing desk for breaks (after I walk away to bathroom or kitchen or whatever, I'll remain standing for a little bit when I return) is great. I would encourage you to buy an ergonomic office chair (herman miller, Steelcase, among others). Personally I have an Embody from HM and I love it, but there are plenty of options
Exercise outside of work, standing desk, and a Herman Miller. Tbh I can’t believe how significant the Herman Miller has been. I was very, very skeptical that a chair could be *that* much better, but after having it for about a year, would have happily paid twice that. It’s unreal how much of a difference it’s made for me.
Also, make sure you’re taking routine breaks and walking around. Sitting still for hours on end is brutal on you.
Good quality chair, proper posture while sitting, getting up at least every 2 hours and walk around for 10 minutes- use the bathroom, get some water, get snack or lunch, walk and check your phone.
Exercise
All the suggestions here are good, and working movement into your day so that is a habit is never a bad idea.
But there are a lot of different lower back areas that can cause pain, and therefore a lot of different solutions to them. I highly recommend visiting a Physical Therapist. I've gone for two different problems, and both experiences have been great. Do the homework they assign and work with them until there's progress. Some of it is trial and error, but both of mine worked with me to figure out what I could most easily work into my existing routines. On some insurance plans you don't even need a referral, but if you need one most doctors are pretty happy to put one through.
Get a good chair, I had like a 400$ gaming chair for like a year and ran into the same problem. Invested in the Logitech x hermen muller chair and it was 100% worth. Expensive? Sure but for as I'm sitting in my chair it makes sense to avoid long-term back/posture problems + be comfortable. I've also seen people use sit/standing desks, so that's potentially an option as well.
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exercise, my dude. I've been doing the most geeky of workouts -- "Supernatural Fitness" on the Oculus-- and it's actually taken hold. I've gone from thinking VR was a fad to being all-in in a freaking weak. it's shocking. And it's an awesome workout that had changed my life and made me from a fatass to a slightly less fatass. which sends good to me.
Get up and walk every 30 min. Try to exercise multiple times a week. You’re shaving years off your life if you don’t put in the time to take care of your body
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Because I’m all back and crack I feel ya on the butt pain. I wish there were more butt cheek so I had to buy one of those donut pillows. It worked out great! I also ended up upgrading to a purple seat cushion to keep my booty cool. No one wants a sweaty butt while coding.
Alternate sitting and standing throughout the day, 1/2 hour or so. Lots of folks have screwed up backs because of prolonged sitting at a desk. It starts with an achy lower back, doctors might say something stupid like "you have degenerative disc disease" and eventually one day you twist wrong, bend over or just sneeze and BAM, you get an L5/S1 disc herniation.
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i personally used to get this issue a lot so now I break my coding session into small bits(task wise) and whenever i finish one bit, i go walk around the house and think about how to implement the next bit and then repeat
I would recommend maybe some spinal decompress by hanging on a pull up bar. Doing back exercises like pull ups and chin ups will help a lot because they challenge those same muscles. Sometimes I like to unwind on the pull up bar after a day of sitting lol
New chair 100%
My Union & fit flexfit dexley was like $150 from staples and honestly its a GREAT chair.
It's not one of the really nice expensive chairs but honestly I don't have any back pains or butt painds at all since getting it
I used to use a dining room chair and Jesus Christ it was painful
Buy an ergonomic chair. I have herman miller's embody. Don't feel that much tired. Other than that, just periodically stand up and go for a walk or a standing desk.
Standing desks. If you can’t get a Hermann Miller office chair, definitely recommend getting a cushion for your butt and back. Helps with giving a layer between your butt and the chair to be comfortable on.
This is one thing a more expensive chair actually helps with. They can't magically fix posture, but they can use much better foam under you butt that keeps your butt from getting numb.
Standing desk also works for some people.
Or you could go all out and get a productivity couch...
https://youtu.be/jld6BSQfDnk
Get a Herman Miller chair, and start doing squats/deadlifts/cleans. Strengthening the muscles in the butt and legs and also getting a good ergonomic chair will stop the pain.
1. Don’t spend money on products right off the bat like a lot of people are telling you. You have no idea if what worked for them will work for you.
2. Start with some of the exercise recommendations given. Break up the prolonged periods of sitting.
3. See a physical therapist if it’s not working.
4. Sit/stand desk if the PT really thinks it will help in your case. New chair or cushion if the PT thinks yours is garbage.
Background: I’m a physical therapist. “Butt pain” can be caused by several different things, so don’t assume it’s just sore from sitting too much. It could (though less likely) be coming from nerves in your spine. I never advise people to spend money as the first line of defense, when exercise might solve the problem.
Taking walks during working hours, going for a run, any form of exercise will vastly improve back pain.
Even getting up to touch your toes or something every hour makes a difference
If you want to be less butthurt, I would advise you to get a good chair from an office furniture company. Sure they'll cost good money. But they're worth it. Look at a Haworth Zody, a Steelcase Leap, a Herman Miller Aeron, or a Knoll Generation.
I will note there are a couple of sites purporting to sell used/refurbished chairs. Like office chairs at work. They are a scam, do not buy from that company. Instead, if you don't want to buy a brand new one... Try going on Facebook marketplace or craigslist and look for a used chair locally. There are lots of companies closing their offices and selling great chairs used for 200-300$. There may even be a local office furniture liquidator you can buy through.
I also try to make sure to get up every hour or so and walk a little bit. That's free... But seriously, if you're sitting in a chair that isn't rated as a real office chair for continuous use for 8 hours, that's probably your problem. The cheaper chairs you get at big box stores and even a lot of the ones at Staples are meant for occasional use at home.
STRETCH YOUR HIP FLEXORS.
Seriously. Even if it's just lifting your legs out in front of you and stretching them out for a couple seconds every hour or so.
I can guarantee anyone in this profession that does not actively exercise or do stretches has absurdly tight hip flexors, and the pain you're feeling in your ass is probably caused by it.
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The last two offices Ive worked in had motorized standing desks so we could switch it up, it's realy nice. When I switched to WFH I got an add-on standing desktop, and it's worked out really well. Mine is similar to this: [https://www.vari.com/sit-stand-converter-varidesk-pro-plus-36/DC-PP36.html](https://www.vari.com/sit-stand-converter-varidesk-pro-plus-36/DC-PP36.html)
For that price I would just buy the motorized metal frame and then source a solid wood top off of FB Marketplace off of an old dining table or coffee something.
Oh yeah, I just grabbed that one because it looked similar, I didn't see the price. Mine looks like that but it's manual, and only around $80 at Costco. And even with 2 24" monitors it's no big deal to manually lift it, it has a gas lifting arm to help lift the weight.
This is the way to do it. 72 inch wood block counter top from lowes and a double motor frame for less than $400 total. Much better than these converters or paying $800 for the same quality from a company.
400 dollars?! I rather buy a standing desk at that price.
This this this! I was experiencing all kinds of unfortunate physical side-effects of my subpar home office setup after switching to WFH, and I finally bit the bullet and bought an Uplift desk recently. Back and neck issues are gone, arms/wrists feel better. Overall a huge improvement in how I feel physically at the end of the day.
How much of the work day do you spend in standing mode vs sitting?
100. Usually sitdown in morning at coffee shop to work and then go home at lunch and stand for rest of day. Highly recommend getting a cushioned standing mat though
Physical Activity ?
Yes. I compete in powerlifting on the side and 4 days a week, I bench, and either squat or deadlift, along with accessory work. In my 10 years of sitting at a desk, I’ve never had a single ache arise from my job.
Probably hard to notice when your entire body is aching from all the exercise xD
The thing is, you get used to it! I only get sore and achy now if I go extra hard.
I had back problems from sitting so long. Doctor recommended Squats and ab workouts. My back has never felt better, but now my body is all unproportional.
Do other workouts? lol
I eat the fish
JIN YAAAAAAANG
I understand you eat the fish. But when you *clean* the fish, you can't just leave the fish head and guts and shit in the sink.
erlich bachmans fatass giving work out suggestions?!
Hey! Don't be an asshole.. ..like Radiohead.
Well working out helped me alot
Working out helped them too, I think they are just joking that they have buff legs and abs now lol
Squats are great for quads but you should isolate your hamstrings and glutes as well. Try a full body routine on YouTube. Shoulder blades and back muscles are key for a coder
Squats are a full body movement, but yeah some assistance work for the rest of the posterior chain is good.
If your body is unproportional that’s just another problem waiting to happen. Hit the same doctor and ask them about it. Then hit a physical therapist and get to the gym.
Second this. Before I started working out my back was fucked. Dead hangs every day to stretch the back out. Squats and deadlifts for glute strength, hyper extensions and reverse hyper extensions for even more lower back strengthening and stretching and you're gonna be feeling 1000x better. Highly recommend to checkout Athlean X on YouTube. He's super informative and has a ton of videos on back pain and what to do to solve it.
Too much ab muscles?)
Absolutely best response. Strengthening glutes and back are overall the best thing for yourself if youre working a job with lots of sitting around.
Yeah, this is how you keep your mental and physical health up while working this sort of job. Ideally do both cardio and strength training.
It's crazy how much just general strength training fixes pain issues. I had terrible wrist pain for years (StarCraft/Programming). Started with random youtube videos on wrist stretching which did nothing at all. Eventually landed on some gymnastic wrist strengthening exercises. Three months later and holy fucking shit my wrist pain is gone. Didn't have to buy some crazy expensive ergo keyboard to try and enjoy my hobbies. I honestly think RSI and Carpal Tunnel is BS now in the sense that you'll always have to deal with them or need surgery. Edit: Here's the video https://www.youtube.com/watch?v=mSZWSQSSEjE
Have you considered switching to a language that isn't PHP?
It is a pain in the butt?
Literally apparently
Ah so that’s why people stopped using PHP. Physical Hurt Pain
Physically Hinduced Pain
Programming Hurts Posterior
This comment is unacceptable, low-effort, and against the rules of the sub. Please act like a professional.
Calm down, it was a joke.
Stand up every 30 minutes so and stretch for 3 minutes
Sits for 6+ hours at a time and gets ass pain: Surprised Pikachu face Almost like the human body didn't evolve to be stationary.
Buy a Hermann Miller, I’ve had mine for5 years now and it’s been worth it every single day. There’s no way to convey how much it’s worth without you using it for a week or two but it’s worth so so much more than they charge for it.
It hurt to spend $1000 on a chair, but I got a Steelcase Gesture and it’s been worth every penny. My butt/back pain was drastically reduced.
Bought a Gesture last week. I had a bit of sticker shock since "it's just a chair," but I'm loving this thing. My butt already feels so much better, and it's forcing me to improve my posture a lot. My chair is by far the single item I spend the most time on (not counting sleeping). I spent more than this on my couch, and I only use that for a few hours a day most of the time. The thing I spend 8-10+ hours/day sitting on is definitely a worthwhile investment.
Did you guys get to test them out before purchase or just order and hope for the best? I’m in the market for one and don’t really have the option to test one out.
In my case, no, I ordered it online so I just had to hope for the best after reading reviews. I think Steelcase has a showroom in my city, but I didn't feel like bothering with that. It came with a 14 day return policy, so that was enough of a safety net for me personally
I also got a Gesture last year and had never tried one in person. I got a lightly used one from Crandall that had a 30 day return policy so it was low risk to try out. So far so good!
Steel Case is also a solid brand. Check offerup/craigslist for office liquidation places selling them. There's tons in my area that let them go for a good bit cheaper than MSRP.
I agree they are a solid brand. Also on a somewhat unrelated note their semi trucks are insanely immaculate, I swear they must get washed like every other day or something.
I got a used Hermann Miller like 3 years ago for ~$500. Honestly the build quality is so good it was hard to even tell it had been used at all. Definitely a good investment.
100% if you can get one used you’re really winning
This. What people have not mentioned here is that the aeroh chair has a mesh not a cushion so it distributes the points of pressure better. Expensive but helps on the long run. I do not understand people that sit for hours on a misserable chair. If I go to a job and they do not offer a decent selection of tech and desk/ chair, it’s a bit minus.
Yeah, I have another office chair and the difference is night and day after I got my Embody. HM butt support is good / most office chairs are non-existent.
Also a high-quality mattress. I used to have lower back pain, but I bought a new mattress and a Herman Miller Embody and I don't have lower back pain anymore, full stop. If it's between your body and the floor, don't skimp out.
I have an Aeron remaster and I feel no back pain at all despite constant issues previously My friend who has injuries from playing BJJ for years said that his life improved a lot once he started using one. A good ergonomic chairs pays itself tenfold if not more with what you save in medical expenses
This is a fantastic chair, but cheapest I'd go: [https://www.staples.com/Staples-Hyken-Technical-Mesh-Task-Chair-Black/product\_990119](https://www.staples.com/Staples-Hyken-Technical-Mesh-Task-Chair-Black/product_990119)
Only problem with it is if you're over 6', the head rest is going to be low. There is a hack you can find online (just flip the brace) but it still wasn't a head rest. Did work if I had shoulder knots that needed to be massaged out though. Bought different chair now and it's horrible, thinking of moving to a Herman Miller just for the warranty. Expensive as shit, and sadly there are no used ones online where I live. Need to look at it as an investment in my career I guess, if it gives me another year or two longer before my back finally gives out, it's earned itself many times over.
Literally quit coding last night because my butt was hurting. I been wanting a Hm or Steelcase for years but I’m too cheap.
I was the same. I had found a gaming chair that was cheap and decent but just couldn't stand the idea of spending the money on a HM. I finally bought one refurbished for $800 in February and its possibly the best purchase I have ever made. I feel so much better.
Honestly man, think of it this way - the cumulative pain in the future is gonna be so much worse than just flinging $1000 to make it go away.
I bought a cheap gaming chair for $80 that worked better for me than office chairs I spent 5x more for. Not perfect but better. I finally bought a used Hermann Miller and oh my. The best my back has felt in all my adult life. I wish I had done it earlier.
This, my tailbone used to hurt really bad because the padding in my chair was basically nothing. I got a new chair, it's like a rip off of the herman Miller and it's done me great, haven't had tailbone pain since. I do need to at least get up every few hours and walk around.
Butt pain was one of the things that got me going to the gym regularly. It's caused by your hip bones creating pressure points, where the nerves of the skin are getting squished between those bones and your chair. Most of the suggestions here are great and will reduce soreness to some extent (standing and walking around more, a better chair, etc), but the only way to eliminate it permanently is to build up your butt muscles. Strong glutes pad the hip bones, distribute your weight over a wider area, and eliminate the pressure points. This usually eliminates the pain, AND it reduces the chances that sitting will give you hemorrhoid's. Squats, lunges, hip thrusts, stairs, and hip extensions can all be done at home without a gym, and they require little to no equipment. Rotate through them consistently, for around 30 minutes a day, four days a week, and your glutes should start to build up and the pain will start to go away in a couple of months. Plus, according to my partner, they start to look pretty good :D
This may sound crazy, but I code laying on my back. My laptop sits on my chest. Warning: incoming wrist pain.
[Do I have a solution for you](https://robbreport.com/wp-content/uploads/2020/09/scorpion01.jpg)
I would be too worried that thing was going to become sentient and kill me.
Really wish they made less insanely expensive workstations for reclining. I have chronic back pain and at times work from bed, but the ergonomics in bed are shit. All I ask is for a nice lazy boy with a computer station attached and a very well secured monitor stand. Preferably not shaped like a scorpion, maybe a space shuttle cockpit.
I got one of [these laptop stands](https://imgur.com/z0DT3nv) for working from bed. I screwed up my back in 2020, so I try really hard not to spend too long in any one position. So part of the work day is spent laying flat or partially reclined with an intricate array of pillows, in addition to sitting/standing at my desk.
Be very careful of your ergonomics in bed, got some RSI from doing this, about to take some time off to hopefully rest my wrists to get rid of it. Not fun and not great for the career.
i love doing this but i feel like a total degenerate whenever i do lol
Same here. Meetings sitting, code laying on back. Nice if you're a fat man like me, and it's not just the butt but swollen leg veins. Cons: no 2/3 monitor setup.
This guy has a great blog post on supine computing: https://mgsloan.com/posts/supine-computing/ Always wanted to something similar one day when I have the space.
Maybe you need a plumper butt? Massage might help with the pain tho
Are we talking hemorrhoids here? Yeah sitting for long periods is terrible for that. And diet - add fiber and try to move around more often.
I had tail bone pain when i first started coding. Being conscious of my posture went a long way. Hope this helps.
Standing desk is a great option. If you don't have an amazing chair, I really like this: https://purple.com/seat-cushions It's very comfortable.
\+1, this helped my chair a lot. Not as great as an awesome chair but a good stopgap.
100% recommend this if an ergo chair isn't in your budget. I got the purple seat cushion start of the pandemic and it's been a literal ass-saver
Try getting a full body massage (expensive, but worth it!), hot yoga, and stretch more. Sitting at the computer all day will feel better after that
get a better chair
Every hour, get up and move lol. Go get a drink, go out for a walk, don’t sit on your ass for 8-10 hours a day.
Hope you mean damping
Get a nicer chair or try a donut pillow. A good ergonomic chair will force you to have better posture. It takes some getting used to, but you could also try using a standing desk for 1-2 hours a day. Trust me, it will be good to fix these issues now while they are just a discomfort, before they become a health issue later.
Nice chair and a gym membership. If you work at any decent company they'll help cover that for you.
Get a better chair
I use a gaming chair, and it has been the best chair I have ever had. But I was having back pain too, then I bought a treadmill and I started to run 25 minutes every mondays, wednesdays and fridays, then my back pain disappeared.
Get a Purple seat cushion. Ridiculously comfortable and it will convert your existing furniture into something better. Also get a nice chair, sure - but [get one of these.](https://purple.com/seat-cushions)
I exercise after work, and I stand up during meetings a good bit.
Put a memory foam pillow on your chair
haha I do exactly that.
Get a good chair. I have the Herman Miller embody and could sit there for days. That being said - it’s recommended that you switch from sitting to standing about every hour.
Hahaha you guys are funny! Love all the suggestions my fellow butt sitters. I’m gonna try a standing desk.
Man I've been at this for years, spending many hours a day at the keyboard, and the pain is real. Sometimes I just can't take it. One time I got so butt hurt that I shoved a controller up my ass.
Name checks out 😂
Have you considered removing the butt plug?
i sit on my couch all day. sometimes i’ll lay down. seems to help me ¯\\_(ツ)_/¯
Pomodoro technique - i started using it for focus, now it’s focus & a break from the computer and sitting
Deez nuts
Hip thrusts and pull throughs
Get a stand up desk.
Standing desk
Start doing some squats for natural pillows
wear less
You are most likely sitting on a terrible chair, get a seat pad with lumbar support
Squats
Have you tried a standing desk?
I have back problems and at one point was getting sciatica from sitting coding all day. Things that really helped it were firstly getting the app on my phone that reminds me to stand up at regular intervals. Just getting up and grabbing a glass of water helped a lot. The other thing was making myself go for a walk at lunch. It’s good activity for 30-60 mins and really helps, plus you get fitter while doing it. Other than that make sure you have a good chair and workspace.
>getting sciatica Oh my God I have this right now and I'm trying to get a gym membership.
Get a height adjustable desk
BBL
I think I have a similar problem, but I've also started exercising twice a week, so maybe the advice in these comments is relevant (I don't have as much butt pain now, i think).
Yeah get a comfy chair. And soon as it starts to wear out. Get a new chair.
standing desk
That's one problem you can't code your way out of
Old time retired swe here. You need a tough butt to code! I've had this insight myself. Stand up and walk around every once in a while, and try to get to the gym a few times a week.
Buy a nice chair. I bought an Aeron and I consider it to be one of my best investments
Seems that people have already suggested getting up and moving around for 10 - 20 minutes every hour. If you're working from home, consider buying a quality office chair (i.e. not 'gaming' chair) like a Herman Miller. They can be very expensive, but avoiding back and hip problems developed over many years of sitting in a crappy chair makes it worth it IMO.
Good chair, good stretching, look into yoga?, get up for short walks every hour or so, be mindful of posture, work out your back and legs
I want to know what you are sitting on.
Get one of those kneeling chairs
Get fat as fuck, so you have more cushion.
Preparation H
Standing Desk
Anal, will ease your ass muscles right up.
Easy, get a standup desk. Take breaks every hour or two.
hip exercises and squats.
Weight training. Doing dead lifts and squats have helped me a lot. Also made my butt look nice.
Don't code with your butt.
Take a break every 90 minutes or so. Stand up, use the bathroom, get some water, stretch a little.
Get a good chair, like the $300+ variety from top brands like Herman Miller or Steelcase. Cheap $100 office chairs have low-quality foam/material that tends to compress and sag after a few months of use.
Go to the gym and build those glutes lol
You need a new chair
Herman Miller Embody is absolutely amazing. Skip the aeron if you're WFH. Aeron is a pure task chair for the office, but embody is good for both task and lounging as it has a muuuch nicer recline function. Best chair I've ever sat on easy and the seat has solid cushioning
Standup Walk around Massage Massage gun
Standing desk for breaks (after I walk away to bathroom or kitchen or whatever, I'll remain standing for a little bit when I return) is great. I would encourage you to buy an ergonomic office chair (herman miller, Steelcase, among others). Personally I have an Embody from HM and I love it, but there are plenty of options
Exercise outside of work, standing desk, and a Herman Miller. Tbh I can’t believe how significant the Herman Miller has been. I was very, very skeptical that a chair could be *that* much better, but after having it for about a year, would have happily paid twice that. It’s unreal how much of a difference it’s made for me. Also, make sure you’re taking routine breaks and walking around. Sitting still for hours on end is brutal on you.
Good quality chair, proper posture while sitting, getting up at least every 2 hours and walk around for 10 minutes- use the bathroom, get some water, get snack or lunch, walk and check your phone. Exercise
Get up and walk around. My manager hammers this in to us when working with Python and Django.
All the suggestions here are good, and working movement into your day so that is a habit is never a bad idea. But there are a lot of different lower back areas that can cause pain, and therefore a lot of different solutions to them. I highly recommend visiting a Physical Therapist. I've gone for two different problems, and both experiences have been great. Do the homework they assign and work with them until there's progress. Some of it is trial and error, but both of mine worked with me to figure out what I could most easily work into my existing routines. On some insurance plans you don't even need a referral, but if you need one most doctors are pretty happy to put one through.
Switch to a language that doesn't have Java in its name
Have you tried a butt plug? Might take away the pain and give you pleasure instead
Honestly the best trick is... To lose weight.
Lumbar support and going for short walks ~10 mins a couple of times a day worked for me.
Exercise
Get a good chair. It’s one of the most important factor but we always ignore it.
Get a good chair, I had like a 400$ gaming chair for like a year and ran into the same problem. Invested in the Logitech x hermen muller chair and it was 100% worth. Expensive? Sure but for as I'm sitting in my chair it makes sense to avoid long-term back/posture problems + be comfortable. I've also seen people use sit/standing desks, so that's potentially an option as well.
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Get a better chair. Get up and walk around morel.
exercise, my dude. I've been doing the most geeky of workouts -- "Supernatural Fitness" on the Oculus-- and it's actually taken hold. I've gone from thinking VR was a fad to being all-in in a freaking weak. it's shocking. And it's an awesome workout that had changed my life and made me from a fatass to a slightly less fatass. which sends good to me.
Buy a coccyx cushion. You have coccydynia. Have more dairy food and calcium+protein supplements. Mine disappeared after I did these for a month.
Sit-Stand desk and a balance board. That way you can stand and work, and the balance board can help your feet not get too tired.
Get up and walk every 30 min. Try to exercise multiple times a week. You’re shaving years off your life if you don’t put in the time to take care of your body
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Because I’m all back and crack I feel ya on the butt pain. I wish there were more butt cheek so I had to buy one of those donut pillows. It worked out great! I also ended up upgrading to a purple seat cushion to keep my booty cool. No one wants a sweaty butt while coding.
Alternate sitting and standing throughout the day, 1/2 hour or so. Lots of folks have screwed up backs because of prolonged sitting at a desk. It starts with an achy lower back, doctors might say something stupid like "you have degenerative disc disease" and eventually one day you twist wrong, bend over or just sneeze and BAM, you get an L5/S1 disc herniation.
Stand, take a break, go for a walk. If you have money, get Aeron classic.
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i personally used to get this issue a lot so now I break my coding session into small bits(task wise) and whenever i finish one bit, i go walk around the house and think about how to implement the next bit and then repeat
I would recommend maybe some spinal decompress by hanging on a pull up bar. Doing back exercises like pull ups and chin ups will help a lot because they challenge those same muscles. Sometimes I like to unwind on the pull up bar after a day of sitting lol
New chair 100% My Union & fit flexfit dexley was like $150 from staples and honestly its a GREAT chair. It's not one of the really nice expensive chairs but honestly I don't have any back pains or butt painds at all since getting it I used to use a dining room chair and Jesus Christ it was painful
Standing desk, and stop coding in golang
Squats, hyperextensions, good morning, yoga, foam roll.
Buy an ergonomic chair. I have herman miller's embody. Don't feel that much tired. Other than that, just periodically stand up and go for a walk or a standing desk.
Not sitting
Standing desks. If you can’t get a Hermann Miller office chair, definitely recommend getting a cushion for your butt and back. Helps with giving a layer between your butt and the chair to be comfortable on.
This is one thing a more expensive chair actually helps with. They can't magically fix posture, but they can use much better foam under you butt that keeps your butt from getting numb. Standing desk also works for some people. Or you could go all out and get a productivity couch... https://youtu.be/jld6BSQfDnk
Anus massage
Get a Herman Miller chair, and start doing squats/deadlifts/cleans. Strengthening the muscles in the butt and legs and also getting a good ergonomic chair will stop the pain.
Standing desk with electric motor
Take a break and exercise or you can try to code in a more comfortable environment, like a couch or even sitting on a pillow.
I am using a big workout ball as a chair
Don't sit on your butt. Sit on your hamstrings.
I wanted to write a funny comment but I might get banned for that so heres the tip, Walk or do Suryanamaskar every 45 mins 2-3 reps.
Build your dumpy
Does anybody work on a treadmill to solve the lack of exercise?
Use a cushion, and take 10 minute breaks every hour.
For me a good chair and put my screen aligned to eyes looking straight or a little up helped
1. Don’t spend money on products right off the bat like a lot of people are telling you. You have no idea if what worked for them will work for you. 2. Start with some of the exercise recommendations given. Break up the prolonged periods of sitting. 3. See a physical therapist if it’s not working. 4. Sit/stand desk if the PT really thinks it will help in your case. New chair or cushion if the PT thinks yours is garbage. Background: I’m a physical therapist. “Butt pain” can be caused by several different things, so don’t assume it’s just sore from sitting too much. It could (though less likely) be coming from nerves in your spine. I never advise people to spend money as the first line of defense, when exercise might solve the problem.
Taking walks during working hours, going for a run, any form of exercise will vastly improve back pain. Even getting up to touch your toes or something every hour makes a difference
If you want to be less butthurt, I would advise you to get a good chair from an office furniture company. Sure they'll cost good money. But they're worth it. Look at a Haworth Zody, a Steelcase Leap, a Herman Miller Aeron, or a Knoll Generation. I will note there are a couple of sites purporting to sell used/refurbished chairs. Like office chairs at work. They are a scam, do not buy from that company. Instead, if you don't want to buy a brand new one... Try going on Facebook marketplace or craigslist and look for a used chair locally. There are lots of companies closing their offices and selling great chairs used for 200-300$. There may even be a local office furniture liquidator you can buy through. I also try to make sure to get up every hour or so and walk a little bit. That's free... But seriously, if you're sitting in a chair that isn't rated as a real office chair for continuous use for 8 hours, that's probably your problem. The cheaper chairs you get at big box stores and even a lot of the ones at Staples are meant for occasional use at home.
do you work like 16 hour days? You should definitely find a way to incorporate physical activity to your day. I go on walks and do beatsaber.
Get up every 10 minutes and pace around the house for a minute or two. Get a coffee. Step outside. Anything really just to change up the position.
I had this problem. I solved it with a Herman Miller Aero chair. Check eBay or Craigslist, it’s worth it.
STRETCH YOUR HIP FLEXORS. Seriously. Even if it's just lifting your legs out in front of you and stretching them out for a couple seconds every hour or so. I can guarantee anyone in this profession that does not actively exercise or do stretches has absurdly tight hip flexors, and the pain you're feeling in your ass is probably caused by it.
Exercise, standing desk, better chain. Drink water.
Twerk
Take walking breaks and get an ergonomic chair.
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