Many people spend eight or more hours a day sitting at a desk. This lifestyle can cause back pain, headaches, and difficulty concentrating. But small changes to your daily routine can make a big difference.

Start with your posture. Sit up straight with your feet flat on the floor. Your screen should be at eye level. This reduces tension in your neck and shoulders.

Try to stand or walk for a few minutes every hour. Set an alarm on your phone to remind you. Movement improves your concentration and helps you feel more energetic.

Work-life balance is also important. It can be difficult to stop thinking about work when you are at home. Try to create a clear routine — a set time when you finish work and do not check your email.

Small, consistent habits have a greater impact on wellbeing than occasional big changes.