Strengthening your spine at the office

Set up well, move often and protect your back at work

Hours sitting at a screen tire the back, neck and shoulders. This guide teaches you to adjust your workstation, adopt a good posture, move every half hour and do discreet exercises to keep a strong, pain-free spine.

This guide is currently available in French. The English edition is in preparation.

8 € or 5,000 CFA francs

PDF of about 21 pages · delivered by WhatsApp or e-mail after payment · bonus: checklist

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What's inside this guide

The problem clearly explained, its causes and common mistakes
The 7-step WJ Method: understand, analyse, prepare, act, check, optimise, succeed
Practical written exercises
A printable 10-point checklist
A 30-day action plan, week by week
An FAQ and a summary sheet

Important: This guide gives general well-being guidance. It does not replace the advice of a doctor or health professional.