Like many programmers — and I suspect I'm not alone here — I struggle with persistent back problems from sitting at a computer all day. But it's not just my back: I honestly don't know how to take care of my spine properly, let alone manage my overall health as a developer. Between deadlines, long coding sessions, and zero ergonomic awareness, I feel like I'm falling apart slowly. What practical, actionable advice do you have for someone who sits 10+ hours a day? How do I protect my back, build healthy habits without disrupting my workflow, and actually stay on top of my physical and mental health as a programmer?