In a world where most careers demand long hours at a desk, our bodies pay the hidden price which is neck stiffness, back pain, fatigue, and lifestyle diseases that silently build over time. 9–5 Blueprint is your step-by-step guide to breaking this cycle.

Written in simple, practical language, the book reveals how small changes like posture resets, micro-movements, breathing techniques, desk-friendly nutrition, and stress management. This can protect you from pain and boost productivity. Divided into five easy-to-follow parts, it covers everything from preventing daily aches to creating a long-term, pain-free workspace. Real-life case studies bring these lessons alive, showing how ordinary people reversed pain and regained health with simple, consistent actions.

Whether you’re an office worker, student, entrepreneur, or health professional, 9–5 Blueprint equips you with the tools to survive and thrive in the sitting-job era.

• Paperback: 200 pages
• Publisher: White Falcon Publishing; 1 edition (November 2025)
• Author: Dr Simranjeet Kaur (PT)
• ISBN-13: 9789390347445
• Product Dimensions:  5.5 x 8.5 inch

Indian Edition available on: