- the key thing is that our bodies are not made for sitting for long periods, or standing still for long periods. We are made for walking and movement. So you need to introduce more movement.
you should be taking 5-10 min breaks every hour to walk and do some stretches.
Trust me, it's time invested in your productivity.
look up desk work health
definitely look up spine health and be doing stretches/exercises aimed at undoing the "chair bound" body issues
also, you can learn "chair stretches" seriously, look it up
Bob Anderson has some great picture books on stretching with entire routines - google images! Amazon has some of his books, One is designed for the workplace and cubicle life.
look up ergonomics - be sure you have your chair, desk, keyboard, etc all properly placed
you can also swap in a large exercise ball to sit on, they're harder to sit on, but I still found value in swapping it in and out with a regular chair
I would try to mix up positions - for example, one hour of FA reading on a couch. 2 hours UWorld on a laptop on the carpet so I could move about on the floor. Grass, blanket, FA for an hour outside. Back inside 2 hours Uworld at a desk. Etc ideas
I did an hour of yoga a day during my step study period so that I was getting some bloodflow, stretching, and strengthening altogether, quite efficient. You can watch a Youtube video and there were some programs on Netflix. I also was biking about a 1/2 mile to/fro my study site
I don't recommend much lifting because that can leave you sore, and if you're not getting enough stretching/moving (hard to do with step study period) I find it makes me feel worse/more stiff, unless it's just gentle calisthenics that are part of spine/chair health
Be sure to be having enough snacks too. Now is not the time to worry about weight, so eat as much as you need to, to feel good, but you also don't want to eat so much/carb crash that you're sluggish. I like a nice carby & fibery but not too fatty breakfast (eggs or bacon, oatmeal), and a very protein and veggie heavy lunch (leafy salad with hardboiled eggs, tuna, chicken, etc), formal snack breaks for like granola bars and peeling hardboiled eggs, a yogurt,
At my desk for anytime gnoshing, carrots, nuts, raisins. There's a little bit of pleasure grazing that helps pep me up.
I have a lot of aches, pains, horrific posture and neck/back pain, and the above is how I studied with a minimum of discomfort!
you can alternate APAP and ibuprofen during the day with the blessing of your physician, but the goal is to do the above to prevent/treat the source of pain, rather than needed to rely on meds to cover up symptoms
TLDR:
5-10 min breaks/hr
stretching, walking
change position often
ergonomic workspace
spine health
yoga
snacks
