A physical therapist says you should do these three things every hour to offset the damage of your desk job

Man working at office desk sits uncomfortably, arching his back with one hand holding his lower back, a pained expression on his face. His other hand on the trackpad of a laptop on the desk. He wears a light-colored T-shirt and a taupe sports jacket.

It's no secret that excessive sitting isn't good for us. It can weaken our muscles, put pressure on our lower back and cause tightness in our hips. All of this can contribute to the aches and pains that plague so many desk workers.

The best way to combat these issues is with regular movement and strength training. Dr Andy Fata-Chan, a physical therapist and coach, says you're more likely to get in regular movement if you give yourself a strict rule to follow. He recommends bookending every hour with some form of movement.