If you sit at a desk most of the day, chances are you've felt tightness in your lower back, a stiff neck, or achy wrists by the end of it. Here are 5 practical fixes that actually help:

1. Set your monitor at eye level

Looking down all day strains your neck. Raise your screen (books, a stand, whatever works) so the top of it sits at eye level.

2. Support your lower back's natural curve

Most chairs flatten your lumbar curve over time, which is what causes that dull lower-back ache. A lumbar cushion placed at your belt line keeps the curve supported and takes pressure off your spine.

3. Reset your shoulders every hour

Set a timer. Roll your shoulders back, squeeze your shoulder blades together, and hold for 10 seconds. A posture corrector can help train this position so it becomes automatic.

4. Keep wrists neutral when typing

A bent wrist for hours = strain on the tendons that can turn into real pain (or worse, carpal tunnel symptoms). Keep wrists flat and supported, not angled up or down.

5. Stand and move every 30-45 minutes

Even a 60-second walk resets circulation and unloads your spine. Pair it with a couple of gentle stretches — chest opener, neck tilts, hip flexor stretch.

None of these require expensive equipment — just consistency and the right support in the right spots. Small daily habits compound into real relief over weeks, not months.