Spine zone

Spine neutral at the desk

Stack ears over shoulders over hips—micro-breaks beat expensive chair myths alone.

Neutral stack

Ears over shoulders over hips reduces passive strain for many desk workers. Perfect posture every second is unrealistic—return to stack after slouching.

Hourly break recipe

Stand alarm every 60 minutes
20-step hall loop or stairs once
Shoulder rolls and scap squeeze
20-second look out window (eyes and neck)

Setup item	Practical target
Monitor	Top near eye level
Laptop	Raised on stand + external keyboard when long use
Chair	Feet flat; small lumbar roll ok if comfortable

Evening stiffness

If back feels tight after desk days—walk loop plus hip hinge awareness often helps more than aggressive evening bending. Persistent leg numbness—discuss with clinicians.