In today’s lifestyle, long hours of sitting have become unavoidable—whether you are at work, traveling, studying, or scrolling endlessly on mobile screens. Have you ever considered how your posture may be silently harming your back and neck? Initially, wrong postures may cause mild stiffness or fatigue, but over time, poor posture can lead to more serious neck and back problems.
Many people assume that back and neck pain is simply a result of aging or weak bones. Most of these issues arise from incorrect sitting positions. Slouching or staying in the same posture for too long puts continuous pressure on the spine. This weakens the muscles and, in the long run, can trigger conditions like disc problems.
Reasons for back and neck pain
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Poor posture: Prolonged slouching, especially while using computers or smartphones, places extra stress on our muscles and joints of the neck and back.
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Ruptured discs: The soft, cushion-like discs between our vertebrae can bulge or rupture, compressing nerves and causing pain.
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Muscle strain or sprain: Poor posture, heavy lifting, or sudden movements can cause a strain or tear to the muscles and ligaments that support our spine and neck.
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Arthritis: Age-related wear and tear can lead to osteoarthritis, a condition in which joints and cartilage break down, causing pain and inflammation.
Doctors warn that poor sitting habits can cause conditions such as “Text Neck” or “Computer Neck,”. These conditions are caused by muscle strain, stiffness, and neck pain that gradually worsen, damaging the spinal cord over time. The risks increase when people spend hours bent over laptops or phones, work with screens placed too low, or constantly tilt their necks forward.
These habits lead to slipped disc and chronic back pain in younger people between 25 and 35 years of age—a condition that creeps in so gradually that many don’t even realize it until it’s severe.
Prevent back and neck pain.
Here are a few simple adjustments that one can adopt to prevent back and neck pain:
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Ensure when you sit, your back is straight, supporting the spine’s natural “S-shape.”
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If the chair feels hard, use a small cushion or pillow for added comfort.
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Keep your feet flat on the ground—avoid sitting cross-legged or on chairs that are too high.
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Avoid bending your neck while working on a laptop; rather, adjust your screen to eye level.
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When using a mobile phone, hold it at eye level instead of looking down at it.
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It is highly advisable to take a break every 30–40 minutes to stretch, walk, and move your shoulders and neck.
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Exercise plays a crucial role in protecting our spine. A daily 15–20 minute walk, combined with yoga poses like Bhujangasana, Tadasana, and Makarasana, helps strengthen the back and neck.
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Desk workers should especially practice stretches such as the Child’s Pose and Cat-Cow Stretch to maintain flexibility and prevent pain.
With a few conscious changes in posture and regular movement, one can prevent back and neck pain, safeguard oneself from long-term neck and back problems, and maintain a healthy spine for years to come.
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
