Neck and back pain is not just a problem; but it also ruins your quality of life. The biggest cure is to correct your wrong sitting habits. Start sitting in the right posture from today itself, take small precautions and keep your body healthy for a long time.

A big problem in today's lifestyle is sitting for hours, whether it is office or study or scrolling on mobile. Most of the day is spent sitting in one place. But have you thought that sitting in the wrong way can gradually harm your health? Sitting continuously initially causes slight fatigue or stiffness. But with time, this habit can become a big problem for the neck and waist.

Often people believe that the cause of pain is aging or weakness of bones. But the reality is that this problem occurs due to wrong sitting posture. Constantly sitting in a bent position while working or sitting in the same position for a long time increases the pressure on the spine. This pressure gradually weakens the muscles. After which disc problems start occurring.

Wrong sitting positions

All these habits cause diseases like Text Neck and Computer Neck. In which along with pain and stiffness in the neck, pressure on the neck muscles increases which can damage the spinal cord in the long run.

• Sitting in front of laptop and computer for hours
• The screen level should be below eye level
• constant bending of the neck

Increased risk of slip disc

Cases of slip disc problem are being seen continuously in young people between 25 and 35 years of age. Chronic back pain also starts occurring with slip disc. The surprising thing is that all these problems occur so slowly that we do not even realize it.

So what is the solution to this?

Regarding this, Dr. Akhilesh Yadav, Unit Head, Orthopedics Department, Max Hospital has shared some tips.

• Whenever you sit on a chair, keep your back completely straight.
• Support the spine in a natural "S-shape."
• If the chair is hard, place a small pillow or cushion behind the waist.
• Always keep your feet on the ground.
• Sitting cross-legged or on a very high chair disturbs the body balance.
• The screen of the laptop or computer should always be at eye level.
• You can set the monitor slightly above eye level.
• If you use mobile a lot, then lift it up to your eye level.
• Avoid bending your neck frequently. Get up from your seat and walk around every 30 to 40 minutes.
• Do stretching, move your neck and shoulders. These small breaks give big benefits in the long run.

Exercise is also very important

Along with the correct sitting position, exercise is also very important. A light walk of 15-20 minutes every day, yogasanas like Bhujangasana, Tadasana and Makarasana strengthen the waist and neck. If you do a desk job, then do the “Child's Pose” and “Cat-Cow Stretch”. These asanas make the spine flexible and prevent pain.