As programmers, we’re used to hours in front of a screen, often caught in the same position, barely moving a muscle. It’s no surprise that back pain has become such a common issue in our field. Spending too much time in one place, hunched over, focused on code, can quickly add up to major discomfort—or worse, chronic pain.

Back pain isn’t just annoying; it’s a productivity killer. When your back hurts, every task seems a bit harder. Even getting through a day at work can feel like a marathon. But the good news is that we don’t have to accept this as part of the job. With the right exercises and a bit of mindfulness about our work setup, we can tackle back pain head-on.

In this guide, I’ll walk you through ten simple exercises that can make a huge difference. Plus, we’ll talk a bit about standing desks and how they can change things up for the better. So, whether you’re dealing with back pain right now or just want to prevent it, these tips can help you stay comfortable and focused.