For India’s growing workforce of desk-based professionals, back pain, neck stiffness and aching joints are increasingly becoming part of the daily work routine. Long hours in front of screens, limited physical activity and poorly designed workstations can place sustained strain on the spine and supporting muscles.
While these symptoms are often dismissed as a consequence of ageing or work-related fatigue, orthopaedic and spine specialists caution that prolonged sitting and a lack of movement can contribute to musculoskeletal discomfort.
Every year, World Spine Day is observed on October 16 to raise awareness about the importance of taking care of your spine. With a growing number of people spending longer hours at the desk, Indian doctors say there is a lot we can do.
Dr Vaibhav Bagaria, Director, Orthopaedics and Joint Replacement at Sir H.N. Reliance Foundation Hospital, Mumbai; Dr Y. Murali Krishna, Consultant Neurosurgeon and Spine Surgeon at Aster Prime Hospital, Hyderabad; and Dr Aashish Chaudhry, Director and Head of Orthopaedics and Joint Replacement at Aakash Healthcare Super Speciality Hospital, highlight the importance of regular movement, workplace ergonomics and muscle strengthening in preventing and managing work-related back pain. Their insights underline why maintaining spinal health requires more than just the right chair it calls for healthier everyday habits and timely medical attention when symptoms persist.
Dr. Aashish Chaudhry, Director & Head, Orthopaedics & Joint Replacement, Aakash Healthcare Superspeciality hospital in New Delhi shares, “Back pain rarely announces itself. It begins as a dull ache by mid-afternoon, a stiff neck after a long video call, or a lower back that grumbles the moment someone stands up from their chair. For millions of working professionals, it has quietly become an unofficial part of the job. The causes are usually ordinary. Hours of sitting put constant pressure on the spine, particularly the lower back, and habits like slouching over a laptop, craning the neck towards a screen or crossing the legs for long stretches only add to the strain. Over time, the muscles that support good posture become weak from lack of use, while the hip flexors tighten, pulling the body out of alignment. Stress plays its part too, because tense shoulders and a clenched jaw often travel straight down the spine.
However, he adds that small changes go a long way. Dr Chaudhry shares, “A well-arranged workstation, with the screen at eye level, feet flat on the floor and the lower back supported by a cushion or rolled towel, takes pressure off the spine. Getting up every thirty to forty-five minutes to walk, stretch or take a call on foot keeps the muscles active and the joints moving. A few minutes of exercises each day, such as planks and bridges, build the strength needed to hold the body upright. Drinking enough water matters as well, since spinal discs depend on hydration to stay healthy. Simple desk stretches, including shoulder rolls, gentle spinal twists and hamstring stretches, can ease stiffness between meetings. Walking during lunch instead of eating at the desk and avoiding a heavy bag on one shoulder also help. Pain that lingers or comes with numbness or tingling in the legs should never be brushed aside. It is a signal to consult a doctor rather than push through. A desk job may keep people seated, but it does not have to cost them their back health.”
Dr. Y Murali Krishna, Consultant – Neurosurgeon & Spine surgeon, Aster Prime Hospital, Hyderabad, also highlights, “Prolonged sitting and poor posture have become common contributors to back pain among working professionals. Spending long hours at a desk, particularly without regular movement or adequate back support, can place continuous strain on the muscles and ligaments supporting the spine. An improperly positioned computer screen, an unsuitable chair and working on laptops for extended periods can further contribute to neck, shoulder and lower back discomfort.When we sit for long hours, our muscles remain in relatively static positions, which can lead to stiffness, muscle fatigue and reduced flexibility. Over time, a sedentary lifestyle may also contribute to reduced core strength, affecting the support provided to the spine. However, persistent back pain should not automatically be attributed to posture alone, as underlying spinal conditions may also be responsible.”
Dr Krishna says one of the easiest ways that working professionals can make a change is by adjusting their chairs to support the natural curve of the lower back, keep their feet flat on the floor and position their screens at eye level. Taking short movement breaks every 30–60 minutes, stretching gently and incorporating regular physical activity into daily routines can help reduce stiffness and improve mobility. Exercises that strengthen the core and back muscles can also provide better spinal support when performed appropriately.
It is equally important not to ignore recurring or persistent back pain, he says, continuing, “Symptoms such as pain radiating down the legs, numbness or weakness warrant medical evaluation. Severe back pain accompanied by new bladder or bowel control problems or numbness around the groin requires emergency medical attention. Maintaining spine health is not about achieving perfect posture throughout the day, but about moving regularly, maintaining muscle strength and creating an ergonomic workspace. Early assessment and appropriate care can help working professionals manage discomfort and maintain an active, healthy lifestyle.”
Lastly, Dr Vaibhav Bagaria, Director, Orthopaedics and Joint Replacement at Sir H.N. Reliance Foundation Hospital, Mumbai concludes, “We often blame ageing for aching backs and stiff knees. But increasingly, the culprit may be sitting right beneath us—our office chair. Our bodies were designed to move, not remain parked in front of a screen for eight to ten hours daily. Prolonged sitting can contribute to back pain, muscle weakness, stiff hips, and knee discomfort. Even our necks and shoulders suffer when we spend hours hunched over laptops and smartphones. Interestingly, there is no single perfect sitting posture. Sitting bolt upright all day can be just as uncomfortable as slouching. The real problem is remaining in one position for too long. Remember, “Your best posture is your next posture.”
It is not only the back but also our knees also pay a price. He explains, “Keeping them bent for hours can aggravate discomfort, particularly in people with existing kneecap problems. Prolonged inactivity can weaken the muscles supporting our knees and hips, making everyday activities like climbing stairs more challenging. My advice is to follow the simple 30–3–30 rule: Every 30 minutes, get up and move for three minutes, and aim for at least 30 minutes of daily exercise. Keep your screen near eye level, feet supported, and shoulders relaxed. Strengthen your core, thighs, and gluteal muscles. Remember, expensive ergonomic chairs cannot compensate for an inactive lifestyle. Most routine backaches don’t require an MRI or prolonged bed rest. However, persistent symptoms or neurological warning signs deserve medical attention. The bottom line? Your office chair isn’t necessarily dangerous, but your habit of never leaving it might be. The best investment in your spine and joints isn’t a fancy chair—it’s regular movement.”
Spine Day 2026: Docs highlight why working pros shouldn't ignore back pain
