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Spine care
Back pain at work: everyday habits that protect your spine
Long hours on a chair, a two-wheeler or a shop counter strain the lower back. Small changes make a big difference.
Mangalam Hospital · 15 Oct 2026 · 4 min read
Most back pain is caused by strain on the muscles and discs of the lower back, and it often improves with simple changes to daily habits.
Sit smart
- Keep your feet flat on the floor and your back supported
- Keep the screen at eye level so you are not bending the neck
- Stand up and walk for two minutes every half hour
Lift safely
Bend your knees, keep the load close to your body and avoid twisting while lifting. Ask for help with heavy objects.
On a two-wheeler
Avoid potholes where possible, sit upright and take breaks on long rides.
Keep moving
Regular walking and simple stretching keep the spine flexible. Long bed rest usually slows recovery.
When to see a spine specialist
- Pain that travels down the leg (sciatica)
- Numbness, tingling or weakness in the legs
- Pain after a fall or accident
- Difficulty controlling urine or stools — this needs emergency care
Our orthopaedic and spine team can examine you, arrange an X-ray and suggest the right treatment.
