📋 Quick Summary

• These adjustments cost nothing and made an immediate difference.
• The second thing, and the one that surprised me most, was that she told me to get up more often.
• If I am in the middle of something important, I at least stand up and stretch for thirty seconds.
• The exercises she gave me were surprisingly simple and targeted the muscles that weaken from prolonged sitting.
• The combination of better sitting posture, hourly movement breaks, and targeted strengthening exercises transformed my back within about six weeks.