Ergonomic Tips for Working Professionals to Prevent Neck & Back Pain
Neck & Back Pain: The Office Lifestyle Side Effect
In tech-heavy zones like Secunderabad and nearby areas, working professionals often sit for long hours with poor posture — leading to chronic neck, back, and shoulder pain.
Dr. Praveen Kumar Rao, a leading orthopaedic specialist in Secunderabad, shares simple ergonomic tips to protect your spine and stay pain-free at work.
Ergonomic Tips by Dr. Praveen Kumar Rao
- 1. Set Up Your Workstation Correctly
- Screen at eye level
- Chair with lumbar support
- Feet flat on the floor, knees at 90°
- 2. Keyboard & Mouse Alignment
- Elbows close to your body
- Wrists straight — use a wrist pad if needed
- Avoid overreaching
- 3. Practice Active Sitting
- Sit upright — avoid slouching
- Use a small cushion for lower back support
- Consider using a sit-stand desk if possible
- 4. Take Frequent Breaks
- Every 30 minutes, stand up and stretch
- Try neck rolls, shoulder shrugs, and back extensions
Experiencing Pain Already?
Don’t ignore recurring pain — early care prevents long-term spine issues.
Consult Dr. Praveen Kumar Rao – experienced orthopaedic doctor in Secunderabad, trusted for treating back pain, neck pain, posture problems, and spinal conditions.
