Correct Sitting Posture: How to Protect Your Back and Neck from Pain, Experts Explain

In today’s lifestyle, long hours of sitting have become unavoidable—whether it’s at the office, during study sessions, or while scrolling endlessly on mobile screens. But have you ever thought about how sitting the wrong way could be silently harming your body? At first, it may cause mild stiffness or fatigue, but over time, poor posture can lead to serious neck and back problems.

Many people assume that such pain is simply a result of aging or weak bones. In reality, most of these issues arise from incorrect sitting positions. Slouching or staying in the same posture for too long puts continuous pressure on the spine. This weakens the muscles, and in the long run, can trigger conditions like disc problems.

Doctors warn that poor sitting habits can cause ailments such as “Text Neck” or “Computer Neck,” where stiffness, muscle strain, and pain in the neck gradually worsen, even damaging the spinal cord over time. The risks increase when people spend hours bent over laptops or phones, work with screens placed too low, or constantly tilt their necks forward. These habits are now causing slip disc cases and chronic back pain in younger people between 25 and 35 years of age—a condition that creeps in so gradually that many don’t notice it until it’s severe.

So, how do we prevent this?
According to Dr. Akhilesh Yadav, Unit Head, Orthopedics Department at Max Hospital, a few simple adjustments can make all the difference:

• Sit with your back straight, supporting the spine’s natural “S-shape.”

• Use a small cushion or pillow if your chair feels hard.

• Keep your feet flat on the ground—avoid sitting cross-legged or on overly high chairs.

• Adjust your screen to eye level (or slightly above) to avoid bending your neck.

• When using a mobile phone, hold it at eye level instead of looking down.

• Take a break every 30–40 minutes to stretch, walk, and move your shoulders and neck.

Exercise also plays a crucial role in protecting your spine. A daily 15–20 minute walk, along with yogasanas like Bhujangasana, Tadasana, and Makarasana, helps strengthen the back and neck. Desk workers should especially practice stretches such as the Child’s Pose and Cat-Cow Stretch to maintain flexibility and prevent pain.

With a few conscious changes in posture and some daily movement, you can safeguard yourself from long-term neck and back problems and keep your spine healthy for years to come.