In this fast-track digital age, desk jobs They have become the backbone of many businesses and due to this, the spine often suffers the brunt of sitting for long periods of time. Over time, poor posture and lack of movement can lead to various problems, including spinal problems. back pain, herniated discand even sciaticaOften ignored, back pain has now become a major health concern.

Spending long periods of time at a desk can exacerbate a common problem: being poor. spinal cord healthMany office workers neglect proper spine care during extended working hours. However, with a few simple adjustments, it is possible to maintain a healthy, well-functioning spine. To learn effective strategies, we talk to an expert for practical advice on maintaining spine health in the office setting.

maintain proper posture

“One of the most important factors in maintaining spinal health during desk work is posture. Sitting in a bad posture can lead to long-term pain, discomfort and more serious spinal problems, says Dr Naveen S Tehsildar, consultant spine surgeon, Sparsh Hospital, Infantry Road.

sit straight: It is very important to ensure that the back is well supported. “We have to keep the shoulders loose, but not hunched, while keeping the spine aligned. Make sure the buttocks touch the back of the chair to provide adequate lower back support and maintain the natural curve of the spine,” says Dr. Tehsildar.

feet flat on the floor: Ideally, your feet should be flat on the floor and your knees should be at right angles. “If your chair is too high, consider using a footrest to ensure proper alignment,” he advises.

monitor at eye level: To avoid neck strain, the PC or laptop screen should be at eye level. Adjust position to avoid looking down at the monitor. Leaning or bending forward is not good for spinal health.

regular circulation: The human body is not made for prolonged immobility, and sitting for hours at a time can stiffen the spine, reducing its flexibility and causing discomfort. “Take breaks every 30-40 minutes. Even if it’s just a quick stretch of 2-3 minutes, it will help reduce pressure on the spine. Standing up, walking around the office, or simply changing positions can make a significant difference, the expert says.

stretching exercises:Incorporate simple stretches throughout the day. He says, “Sitting spinal twists or neck stretches can relieve tension in the neck and upper back, while seated hamstring stretches can help with lower back stiffness.” “

Spine Health Exercises for Desk Workers

Exercise plays an essential role in maintaining good spinal health. According to Dr. Tehsildar, here are some exercises which can be done in the office also:

chin tuck: Those working during the day should always try to sit straight and gently pull their chin towards their chest. They should remain in this position for 5-10 seconds, then relax. “I recommend at least 10 repetitions to strengthen the neck and upper back muscles,” he says.

Seated Cat-Cow Stretch:Sit at the edge of a chair with feet flat on the floor and hands on knees. “As you inhale, arch your back, lift your chest and look up (cow position). You should exhale, round your back and tuck the chin towards the chest (cat). This stretch is especially good for spinal flexibility,” says the expert.

Standing Back Extension: The person should stand, place their hands on their lower back and gently lean backward to stretch the lower back. Staying in this position for just 10 seconds has many benefits. This should be repeated 5-10 times.

hip flexor stretch:Stretching is always good for those who work desk jobs. “Standing, place one foot back and the other foot forward with the knee bent. “Hold the stretch for 15-20 seconds to release tension in the hip flexors, which can become tight from sitting for long periods of time,” says Dr. Tehsildar.

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