I started as a programmer at a young age of 9. (for some it isn’t young haha)
After years, I haven’t had ANY problem sitting, I continued doing so. After 4.5 years, my back started aching a bit. Especially my lower back. I did some yoga, but ignored it…
Then a month later, it became worse. I couldn’t lean back, and it was as if I carried a lot of weight on my upper body. I went to the doctor, changed chair, table… nothing big got better. Then after that, I finally solved it. Now, I’ll tell you how to solve this.
For Busy people
When you build / deploy (Chair push-back stretch)
Just lean back in your chair, interlace fingers behind your head, open your elbows wide → opens chest and relieves hunch.
Engage your abs for 10 seconds. Keeps spine supported without leaving the chair.
Do them 1x. It feels good.
When you type (figure-4 stretch)
Rest one ankle on opposite knee while you’re typing → stretches hips that tug on your back.
For Late Night Coding
Change sitting angles
Sit normally → half an hour later sit cross-legged on the chair → later one leg tucked under → basically keep posture from locking in one shape.
A rolled towel behind your lower back → instant lumbar support.
OR A pillow under laptop if you’re coding in bed → keeps spine neutral.
(With no passive heating laptop, it might overheat with dust).
For Long Debug Sessions
Eye strain reset.
Every 30-40 min: look at something 20 ft away for 20 sec → relaxes eye muscles. After it was finished, Blink intentionally 10x fast → re-lubricates eyes (prevents dry burn).
For Neck Pain While Coding
Neck glide.
Sit tall → push chin gently back (double-chin move) → hold 5 sec → repeat 5x. Fixes “tech neck” from leaning at monitor.
For Shoulder Tension
Shoulder blade squeeze
Pull shoulders back & down like sliding them into pockets → squeeze blades together 5 sec.
For Wrist Strain
Desk edge stretch
Place palms on desk edge, fingers pointing toward you → lean in gently. Instant forearm relief if you’re smashing the keyboard.
For Afternoon Slump
Seated march
Lift one knee, then the other (like mini marching while seated). Boosts blood flow without leaving chair.
For Back Tightness
Chair twist
Grab chair back with right hand, twist torso gently → hold 10 sec → repeat left. Resets spine when stuck mid-code.
For Standing Desk Users
Calf pump
Rock up on toes, lower slowly, repeat 15x. Keeps circulation going so legs don’t ache.
For Hip Stiffness
Seated knee hug
Pull one knee toward chest, hold 10 sec, switch sides. Opens hips compressed from sitting.
For Coding on Laptop in Bed
Lap desk hack
Put laptop on firm pillow or tray → screen higher, spine straighter. + Extra pillow under knees if lying back → flattens lower back curve.
For Focus Boost
Breathing reset
Inhale for 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec. Do 3 rounds before diving into hard bugs → calms brain & body.
Want a sneak peek when it is ready?
→ Here ←**
*Totally optional.