Back Pain in Delhi’s Office Workers
With Delhi’s booming IT and service sectors, millions of people spend 8–10 hours daily at a desk. Low back pain and neck pain have reached epidemic proportions. At Dashvanth Healthcare Delhi, we provide expert guidance on preventing work-related musculoskeletal disorders.
Ideal Ergonomic Workstation Setup
- Chair: Feet flat on floor, knees at 90°, lumbar support at the small of the back
- Monitor: Arms length away, top of screen at or slightly below eye level
- Keyboard: Elbows at 90°, wrists neutral (not bent)
- Mouse: Close to keyboard, same height
- Sitting posture: Slight recline (100–110°) reduces disc pressure vs. 90° upright
Movement Breaks are Essential
- Stand and move every 30–45 minutes
- Set a timer/reminder app
- Take calls standing or walking
- Avoid sitting for more than 2 hours continuously
Essential Exercises for Office Workers
Daily Routine (10 minutes)
- Cat-cow stretches (spine mobility)
- Hip flexor stretch (counteracts prolonged sitting)
- Shoulder rolls and neck stretches
- Thoracic spine rotation stretch
- Core activation exercises (plank, bird-dog)
When to See a Doctor
- Pain lasting more than 2 weeks
- Pain radiating to arm or leg
- Numbness or tingling
- Night pain or pain at rest
- Pain after specific injury
Back pain assessment at Dashvanth Healthcare Delhi: 011-41670042.
