Why Sitting Destroys Your Back
When you sit for 8+ hours daily, your hip flexors shorten, your glutes weaken, and your lower back compresses. Over years, discs dehydrate, ligaments weaken, and chronic pain sets in.
The Perfect Desk Setup
Monitor: Top at eye level, arm's length away. Chair: Lumbar support, feet flat, knees at 90°. Keyboard: Elbows at 90°, wrists neutral. Desk: Forearms parallel to ground.
The 20-20-20 Rule
Every 20 minutes: stand 20 seconds, look 20 feet away. Reset your posture and eyes.
Daily Strengthening
10 glute bridges + 30-second planks daily. Weak glutes force your back to stabilize. Fix this and pain disappears.
Bottom Line
Desk pain is preventable. Proper ergonomics and movement breaks are the cure.