To maintain a healthy, pain-free spine at the office, it is essential to stay active, manage your weight, and prioritize proper ergonomics. Combat sedentary habits by incorporating regular movement throughout the day, as long periods of inactivity can stiffen the back and weaken supporting muscles. Additionally, keeping a healthy weight reduces the structural load on your vertebrae, while a well-adjusted workspace—featuring an ergonomic chair and a monitor at eye level—prevents the chronic strain caused by poor posture.

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