Sitting for long hours at the desk? Orthopaedic surgeon Dr Pushkar Chawla shares how to protect the back and spinePublished on: Aug 24, 2026, 13:58:18 IST

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Being engaged in a desk job brings hidden risk to the spine, if one forgets to correct their posture and move around once in a while, shared Dr Pushkar Chawla.

As an increasing number of people are settling into a sedentary lifestyle, problems with the back and the spine are becoming more common. Many blame the long work hours in front of a computer as the reason for the trouble, and they have a point, according to orthopaedic surgeon Dr Pushkar Chawla.

In an interaction with Lifestyle, Dr Chawla pointed out that when an individual spends a lot of time sitting at their desk, their spine often feels the brunt of poor posture and prolonged rest in the same position.

“This can result in persistent back pain and an ache in the neck and shoulders,” he noted. However, a few simple adjustments in the daily routine can make a significant difference, he claimed. The details of the recommended adjustments are presented as follows.

The ideal sitting posture

Fixing the posture in which one sits goes a long way to help support the spine. As per Dr Chawla, when one sits for long periods, one's feet should be flat on the floor, and one's knees and hips should be comfortably bent in equal measure.

“Support for the lower back, like that of your chair back, is crucial, with a computer monitor at eye-level to prevent neck strain,” he added.

Introducing movement

Long, uninterrupted work hours do not benefit anyone, especially if they end up staying slumped in their seat for hours together.

“If you can, it helps to stand up every half hour for a couple of minutes, walk for a while and do a simple back and neck exercise, while moving your shoulders,” suggested the surgeon. “This will relax muscles and remove the rigidity.”

Importance of regular exercise

Regular exercise, even a light walk, at the end of a hard work day, helps maintain spine health.

“Inculcate basic muscle-strengthening exercises and stretches into your day-to-day routine, if you’re feeling strong enough. But ensure the proper method of exercise, especially if you already have back problems,” highlighted Dr Chawla.

When to seek help

In the words of Dr Chawla, “If your pain gets worse, persists for over weeks, or becomes associated with leg weakness or numbness, it’s a good idea to consult a medical professional about your issues.”

Most back pain, while arising at the workspace, is an indicator that the habits need to change, he cautioned.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Dr Pushkar Chawla, MBBS, MS, FNB, is the director and unit head in the department of Orthopaedics at ShardaCare- Healthcity, with over 25 years of clinical experience.

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