It is evident that one of the most significant repercussions of prolonged sitting is back pain. These two factors are closely linked; as time passes while you remain seated, your gaze fixed on the screen, your shoulders droop, and your back gradually adopts a hunched position. This posture places considerable strain on your spine, increasing the likelihood of developing chronic back pain. To prevent this situation from worsening, it is essential to reassess your posture at your workstation.

Moreover, it is crucial to recognize that back pain is not merely a physical issue; it can also hinder your work efficiency. The stiffness in your back can detract from your focus, creating a cascading effect on your overall productivity.

While it is commendable to work diligently, do not allow your intense focus to overshadow the importance of addressing back pain; your spinal health should not be compromised in the pursuit of productivity.

In a discussion with HT Lifestyle, Dr. Vikas Gupte, Senior Consultant in Neuro and Spine Surgery at Fortis Hospital Mulund, Mumbai, provided several strategies to enhance spinal health while working.

He stated, "Poor sitting posture, such as slouching or leaning forward, along with neck craning, places undue stress on core muscles, leading to their weakening. Over time, this can result in muscle reconditioning, imbalances (where some muscles become overactive while others remain underactive), fatigue, and discomfort during extended periods of sitting. Additionally, poor posture can contribute to chronic lower back pain. Extended sitting can induce stiffness, weaken core muscles, and lead to muscle fatigue and pain. Imbalances in core muscles may also result in some muscles developing fibrosis or shortening, potentially leading to permanent poor posture."

He provided a detailed guide on preventing back pain, covering aspects from proper posture and workspace setup to nutritional support for spinal health.

Proper set-up

• To mitigate these issues, it is essential to utilize an appropriate chair and workstation configuration. The chair height should be correctly adjusted to ensure that your feet rest flat on the ground or on a footrest, with your thighs fully supported by the seat.
• Adopt a 90/90 posture, where both hips and knees are positioned at 90 degrees. Ensure that the lumbar region of your back is adequately supported; if it is not, consider using lumbar support or placing a small cushion behind your lower back. When working on a computer, ensure that your forearms and wrists are properly supported.
• Position the monitor at eye level to avoid it being too low or too high. It is crucial to maintain good posture; slouching, leaning forward, or craning your neck can lead to strain on the spine and back muscles. Take brief breaks every hour to walk around, stretch your neck, back, shoulders, fingers, and wrists, and change your position. Utilizing a standing workstation can also be beneficial. Engaging in regular exercise, stretching after work, and practicing yoga can significantly improve your well-being.

Proper nutrition and hydration

• Additionally, maintaining a balanced diet is important. Vitamin D deficiency is prevalent among individuals with desk jobs, so addressing this through proper nutrition and supplements can be advantageous. Staying adequately hydrated is also vital in preventing muscle fatigue.

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