In today’s lifestyle, whether it’s office work, studying, or endless scrolling on mobile phones, most of us spend hours sitting. Initially, sitting in the wrong position may cause mild fatigue or stiffness, but over time it can lead to serious neck and back problems.

Many people assume such pain comes with aging or weak bones, but doctors say the real culprit is poor sitting posture. Sitting for long periods in a slouched or bent position puts excessive pressure on the spine, gradually weakening muscles and increasing the risk of disc problems.

Wrong Sitting Habits That Harm the Spine

• Sitting for hours in front of laptops or desktops

• Constantly bending the neck while using screens

• Keeping the screen below eye level

• Sitting cross-legged or on chairs that are too high

Such habits can cause Text Neck or Computer Neck Syndrome, leading to stiffness, chronic pain, and in severe cases, even slip disc issues. Alarmingly, cases of slip disc are now being reported in people as young as 25–35 years old.

Expert Tips for Correct Sitting Posture

According to Dr. Akhilesh Yadav, Unit Head, Orthopedics, Max Hospital:

• Sit with your back straight and spine supported in its natural S-shape

• Use a small pillow or cushion behind the lower back if the chair is hard

• Keep both feet flat on the ground, not dangling or crossed

• Ensure the computer screen is at or slightly above eye level

• Hold mobile phones at eye level instead of bending your neck

• Take a short break every 30–40 minutes: walk, stretch, and move your neck and shoulders

Exercises to Prevent Neck and Back Pain

Posture correction works best when combined with regular exercise. Doctors recommend:

• Daily 15–20 minutes walk

• Yoga asanas like Bhujangasana, Tadasana, Makarasana for spine strength

• Desk stretches: Child’s Pose, Cat-Cow Stretch for flexibility

• Frequent neck and shoulder rotations to release stiffness