Spending long hours at your desk? Experts share simple tweaks in office setup that can help prevent long-term back pain

Do you sit for prolonged hours at your office desk and end up experiencing intense pain in your back? Well, your posture makes a significant difference, especially for those who tend to spend hours sitting at their desk.

Poor posture is an invitation to various spine-related health issues. It can cause issues like strain, sprain, extreme pain, stiffness, or neck or back pain. Making small changes in your workplace can help resolve these issues and stop them from becoming long-term challenges.

People who sit for extended periods on their chairs are often seen complaining about back pain, especially lower back. Adjusting your chair can help provide much-needed relief to your lower back. Keep your digital screen, such as a computer or laptop, at eye level. ¡°If the pain is persistent and causing discomfort while heavily impacting your daily lifestyle, then consulting a physiotherapist can be helpful. These sessions can help strengthen your back as well as core muscles while supporting better alignment,¡± says Dr. Imraan Khan (PT), Consultant Head Physiotherapist, Wockhardt Hospitals, Mira Road.

Right posture for good health in the long run

Poor posture can do severe harm and damage to your spine and overall health. If not addressed promptly, it can worsen while causing discomfort. Sitting or standing in one place for a longer duration can put unnecessary pressure and strain on the spine. According to Dr. Anup Khatri, senior consultant in orthopaedics at Gleneagles Hospital, Parel, Mumbai, ¡°Poor posture can increase the risk of various health issues, particularly orthopaedic problems that can become serious and even life-threatening when ignored.¡±

¡°This can include issues like chronic lower back pain, herniated discs, neck strain, spinal misalignment, kyphosis, shoulder impingement, carpal tunnel syndrome, joint degeneration, muscle stiffness, tendon tightness, and reduced flexibility,¡± he adds.

Simple office tweaks to prevent back pain

Over time, it can also alleviate your risk of experiencing severe injuries, slips, and falls. These problems can further worsen and cause extreme pain while heavily interfering with your daily lifestyle. ¡°It may become difficult to even perform basic activities or movements with these issues. This is why it is important to prioritize your posture and take proactive steps to improve it accordingly,¡± says Dr. Khan.

Maintain the right posture: Always maintain the right posture to prevent these complications. Avoid hunching or slouching while sitting.

Using ergonomic setups: regularly making movements instead of sitting in one place for a longer time and exercising can help improve your posture and mitigate the side effects of these issues.

Seek a doctor¡¯s help: Consult a doctor immediately if the pain or symptoms worsen.

Engage in physical activities: Along with physical therapy making certain lifestyle modifications can be helpful. Ensure that you do not sit in one place for a long time.

Take frequent breaks: Take frequent breaks and stretch or go for a walk. This can help reduce stiffness and further spine-related issues.

Avoid slouching: Always sit straight and strictly avoid slouching or hunching your back.

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