Desk Jobs, Aching Backs! Indore Experts Warn Of Spine Problems, Share 8 Tips To Stay Healthy

Indore, Madhya Pradesh: As World Spine Day approaches on October 16, spine specialists in Indore are sounding the alarm on spine-related issues caused by excessive sitting and computer work. During a seminar at the Employees’ Provident Fund Organisation (EPFO) regional office, spine surgeon Dr Prasad Patgaonkar highlighted the importance of maintaining spinal health and preventing common back and neck problems.

Experts emphasized the significance of adopting correct sitting posture, engaging in regular physical activity, and taking short breaks during work. Physiotherapist Rehan Francis showcased a series of simple exercises and daily activities that can strengthen the spine and lower the risk of back and neck ailments.

The event focused on raising awareness about preventive spinal care. To maintain a healthy spine, experts advise taking a five-minute break every 30-45 minutes, using an office chair with adequate lumbar support, and ensuring the keyboard and mouse are positioned so that arms remain supported. It is also crucial to keep the computer screen at eye level, avoid excessive neck bending, and maintain a 10-degree tilt at most.

Daily exercises targeting the neck, lower back, and core muscles are recommended for at least 20 minutes. As exercise intensity or yoga routines are increased, gradual progression should be maintained rather than sudden jumps.