I’ve been working from home for about five years now, which means a lot of desk time and a lot of sitting, and for my back, that combination can be rough.

Movement has always been part of my life. I grew up swimming and I swam in college too. Even with back pain in the mix, I still stayed active. For years it was more like random flare-ups and uncomfortable phases, the kind where you push through and hope it settles down.

My back first became an issue when I injured it in high school. Since then, it’s never fully felt the same. I had stretches where I felt fine, and stretches where it would remind me it was still there, usually at the worst times.

But about two years ago, I hit the longest and worst episode I’ve ever had. I leaned forward one day and my back spasmed hard, and what I expected to be a short setback turned into persistent pain that lasted about a year and a half. There were days I could barely stand up straight. Sitting at my desk all day made it worse, and it started to affect everything, work, sleep, energy, confidence.

At the same time, I was trying to lose weight and get healthier. And that was the frustrating part: I didn’t want to give up on movement, but I also couldn’t follow the “just go harder” advice without paying for it later.

That’s why I started this blog.

This is a space for anyone who works a desk job, deals with back pain (including flare-ups, disc issues, or chronic tightness), and still wants to get stronger and feel good in their body. I’m sharing what’s helped me: realistic workouts, posture and mobility habits that actually fit into a workday, and a more sustainable approach to getting fit without constantly poking the bear.

If you’ve ever thought, “I want to be healthier, but my back keeps holding me back,” you’re not alone — and you’re in the right place.