Suffer from back pain while working? Try these simple fixes today.

Office-style back pain is one of the most common orthopaedic complaints, but it doesn’t need to derail your workday. Here are five easy ways to keep your spine healthy—even while working.:

  1. Adjust Your Posture — Keep feet flat, knees at 90 degrees, and your screen at eye level.
  2. Micro-Breaks = Micro-Stretches — Take 1–2 minutes every 30 minutes to stretch and stand to prevent stiffness.
  3. Support the Curve — Place a small cushion or towel roll behind your lower back to maintain natural spinal curvature.
  4. Strengthen Core Muscles — Do seated pelvic tilts or gentle core exercises daily to support your spine.
  5. Stay Hydrated & Active — Drink water, walk around during calls, and avoid sitting for more than 45 minutes at a stretch.
Best posture to avoid back pain 

At our Santacruz clinic, Dr. Y.S. Grewal and his team combine posture correction therapy, ergonomic advice, and physiotherapy sessions to help patients avoid painkillers and keep their backs pain-free naturally.

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