Get the Wii Fit

• The best kind of light you can have in your office is natural light. It helps our bodies maintain our internal "clocks" or circadian rhythms which affects our sleep and energy. 
• Poor lighting, whether it's dim lighting or harsh lighting from overhead fluorescent lights, can cause eye strain, stress, and fatigue.
• Don't sit with your back to a window unless you can shade it.
• Don't sit facing a window because that will make reading a monitor difficult. 
• If you use a task lamp at your desk, position it so the bottom of the lampshade is at about the height of your chin when it's on.

• Indoor plants prevent fatigue during attention-demanding work. 
• Even just having a window view of live greenery can be restorative and keep us focused.
• A peace lily plant requires little sunlight to survive and you only have to water it when the soil is dried out and is also great for cleaning the air.
• Cacti and aloe plants are other low-maintenance plants to consider.

• Slouching promotes low mood, decreased energy levels and can even impair student performance on a math test.
• Upright posture is linked with improved mood and energy levels among people with symptoms of depression.
• The bent-over posture associated with smartphone use could hamper breathing and impair respiratory function.

• Switch up your desk setup in ways that promote proper posture.
• Pulling exercises will strengthen them your back muscles, but upright or bent-over rows are ideal.
• Planks, push-ups, dead lifts and other exercises that make you hold your body in a rigid position help develop posture as they activate your core and stabilizer muscles.
• Glute bridges help to increase strength and flexibility of hips and that promotes stable movement and posture.
• Limit “flexion” exercises that involve curling your spine into a C-shape. 
• If you spend the bulk of your week sitting with poor posture a few hours of exercise won’t fix it. 

If you tend to slump, you need to learn to lengthen your back. Use the time that you're sitting to stretch yourself against the backrest.

• Sit with your bottom well back in your chair while moving your upper body away from the backrest.
• Place your fists on the front lower border of your rib cage, then gently push back on your rib cage so as to elongate your lower back.
• Then, grab some place of your chair and make yourself taller by gently pushing the top of you away from the bottom.
• In that position, put your back against the chair's backrest. Ideally, the chair would have some grippy thing mid-back to hold you.

For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.

You should engage particular muscles deep in the abdomen and back; then your muscles can take care of your back.