Sitting for hours without standing or mobilising your joints stiffens them and adds unnecessary pressure, especially to your hips and knees. Move for a minute every 30 to 40 sedentary minutes.

Crouching, leaning forward, or crossing your legs for too long can reduce blood flow and strain your spine. Keep a 90° angle while sitting, and avoid bending your neck down towards your screen.

Monitors too high or too low, keyboards placed too far, and a flat mouse surface all increase wrist and shoulder tension. Keep your monitor just below eye level and tilt it back 10–20°.

Chairs without lumbar support or height and rotation adjustments force your body into unnatural angles. Also, resting your weight on one elbow or leaning to one side adds uneven pressure on your spine and hips. Choose one that supports your lower back and allows easy posture changes.

Typing or using the mouse continuously without breaks stresses your wrist and finger joints. Use wrist support and stretch your fingers every hour.

Arching your back instead of hinging from your hips or bending your knees puts immense pressure on your spine. Always lift by bending your knees, keeping your back neutral, and engaging your core to protect your lower back.

Twisting to reach files or turning from the waist strains your lower back and shoulder joints. Pivot with your feet instead of twisting your spine.

Not moving from your workstation for long hours compresses your spine and tightens lower-back and knee joints. Walk, stretch, do calf raises, or simply stand every 45 minutes.

Physical or mental stress releases inflammatory hormones that can worsen joint pain. Prioritise relaxation, breathing exercises, or a short walk outdoors.

Narrow shoes or high heels cramp your toes and strain your lumbar region. Opt for footwear that supports your arch and allows your toes to spread naturally.

Skipping gentle stretching leads to muscle tightness and reduced joint flexibility. Just five minutes of mobility drills can make a big difference.