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Updated: October 16, 2025 07:48 PM IST
If you’re stuck at your desk for long periods of time at work, check out these expert-approved tips to protect your spine and prevent back pain.
Spinal health is at risk as people with desk jobs sit in their chairs for long periods of time, spend time working through back-to-back deadlines and Zoom calls, all the while confined to their desks and neglecting proper posture and movement. Over time, this inactivity puts pressure on the spine, causing discomfort, stiffness and long-term back problems.
On World Spine Day, which is celebrated on October 16, let’s focus on the health of our spine and learn how to protect our back when working for long hours at a desk.
Also read: World Spine Day 2025: Neurosurgeon explains 4 conditions that can cause spinal tuberculosis, which can cause serious damage
Dr Dheeraj Batheja, Consultant, Orthospine, Orthopedics and Spine Surgery at Artemis Hospital, shared with HT Lifestyle why the spine needs to be protected with simple posture and habit changes, as it often bears the brunt of prolonged sitting at work.
Dr. Batheja warns about the risks, saying, “Your spine supports your entire body and protects your nervous system. Sitting for long periods of time in bad posture can flatten the natural curve of your spine, which puts more pressure on your lower back and neck.” “This can lead to long-term pain, disc problems or fatigue from poor posture over time.”
To protect spinal health, here are 5 simple ergonomic tips that Dr. Batheja shared with us:
1. Make your workspace comfortable
- Make sure your knees are at hip level and your feet are flat on the floor.
- Keep your computer screen at eye level to avoid slouching or leaning forward.
2. Support your lower back
- Place a small pillow behind your lower back or sit in a chair with lumbar support.
- It helps maintain the natural curve of your spine and reduces stress.
3. Take breaks to move
- Every 30 to 45 minutes, get up, stretch, and take a short walk.
- Walking for two to three minutes can help your blood flow and relax your spine.
4. Keep your posture good
- Don’t cross your legs or sit straight in your chair.
- Keep your ears in line with your shoulders to avoid putting pressure on your neck.
5. Strengthen your core
- Include light exercises like yoga or plank in your daily routine.
- Your spine is supported by a strong core, which also helps you sit up straight.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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