The best posture is your next posture. Our backs are built to move, and the problem with desk work is not sitting itself — it is sitting still for hours.

The six moves

1. Chin tucks — glide your head straight back, hold for three seconds, ten times.
2. Seated twist — rotate gently to each side, holding the back of your chair.
3. Cat–cow — on hands and knees, alternately round and arch your back.
4. Child’s pose — sit back on your heels with arms forward and breathe for thirty seconds.
5. Hip flexor stretch — in a lunge, tuck your pelvis under until you feel a stretch at the front of the hip.
6. Glute bridge — lying on your back, lift your hips and squeeze, ten times.

Make movement automatic

• Stand up every 30–45 minutes, even for a minute
• Take calls standing or walking
• Put your screen at eye level and your feet flat on the floor

Rest is rarely the answer. The right movement, at the right dose, is.

See a physical therapist if pain lasts more than a few weeks, spreads down a leg, or comes with numbness or weakness.