With many employees returning to the office and Bengaluru’s roads continuing to face persistent pothole issues, an increasing number of people are experiencing back pain due to the challenging commute and prolonged sitting hours in office chairs. Dr. Pratham Bysani, Consultant Neurosurgeon at Vasavi Hospital, highlights this dual strain and offers advice for relief.
Back pain is an increasingly common issue among IT employees, largely due to long hours spent seated at desks, combined with poor posture and limited movement. Technology-based jobs demand extended screen time, making it essential for employees to understand how to prevent and manage back pain to maintain overall health. Common contributors include prolonged sitting, which compresses the spine and restricts circulation; poor posture, which adds pressure to the lower back; and limited movement, which causes stiffness in the back muscles.
To prevent back pain, Dr. Pratham advises focusing on ergonomic improvements, regular stretching, and lifestyle changes. Key tips include maintaining good posture by keeping the back straight, shoulders relaxed, and feet flat on the floor, and adjusting chair and desk heights for optimal support. Investing in ergonomic furniture, such as chairs with lumbar support and adjustable desks, is also recommended. Taking frequent breaks, standing, stretching, and moving around every 30 minutes can help prevent stiffness. Simple stretches, such as neck tilts, seated twists, and shoulder rolls, can ease tension and improve flexibility.
If back pain persists despite these measures, Dr. Pratham recommends seeking professional care. Persistent back pain may indicate underlying issues like muscle imbalances or herniated discs that require medical intervention. She emphasizes, “Back pain is a growing concern for IT employees due to their sedentary work environment. Regular movement, proper ergonomics, and posture corrections can significantly reduce the risk of chronic pain. If the pain continues, seeking medical advice is essential for long-term relief and prevention.” Adopting these small changes can make a significant difference in protecting back health and maintaining comfort throughout the workday.
Insight into Tension Headaches: Causes, Symptoms, and Solutions
Tension headaches are the most common type of headache and can interfere with daily life. Though not life-threatening, they can impact well-being if they occur frequently. These headaches often arise from stress, poor posture, dehydration, or prolonged screen time. Typical symptoms include a steady ache or pressure on both sides of the head, tightness in the forehead or temples, and tenderness in the scalp, neck, and shoulders. Dr. Pratham points out that triggers such as emotional stress, poor posture, extended screen time, dehydration, and sleep disturbances are common causes of tension headaches.
For relief, Dr. Pratham suggests taking regular breaks to relieve muscle strain, staying hydrated, and practicing relaxation techniques like meditation or deep breathing to reduce stress. Maintaining good posture and creating an ergonomic workspace can help avoid muscle strain, and over-the-counter pain relievers can provide temporary relief. She advises, “Tension headaches are generally manageable with lifestyle adjustments like proper hydration, good posture, and stress management. However, if the headaches persist or worsen, it’s essential to consult a doctor to rule out more serious conditions and receive appropriate treatment.”
Don’t let tension headaches disrupt your daily life. For expert care and long-term relief, Vasavi Hospital is here to help.
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