Need extra funds for your next purchase?
Loan up to ₹5 Lakhs
Starting at 11% p.a.*
The IT boom has undoubtedly created job opportunities that were unheard of a few years ago. However, it has also contributed to a sedentary work culture that has paved the way for a surge in cases of neck and back pain among young professionals. This, in turn, is leading to reduced concentration, subtle productivity leakages, and eventual absenteeism. Research conducted across India in recent years indicates that the country is on the verge of a crisis in neck and back pain cases resulting from the continuous use of laptops and smartphones, as well as prolonged sitting. The major IT corridors such as Bengaluru, Hyderabad, Pune, and Noida are bearing the brunt of it.
“Neck and back pain is rarely just a physical health issue. Long hours of sitting, high cognitive load, and constant digital connectivity can leave both the body and mind struggling to recover. This contributes to fatigue, burnout, and reduced well-being. Human performance depends not just on effort, but on adequate recovery,” Bharati Jajoo, Occupational therapist, Certified ergonomic specialist, Medical Director, Happiest Body Dynamics, tells Health Shots.
The physiology and work culture mismatch
The mismatch between human physiology and the modern work culture is also an important factor leading to a rise in cases of neck and back pain amongst young Indian professionals. Human physiology is genetically built for movement, but modern work culture has subjected it to eight or more hours of daily stillness in a collapsed posture.
“Apart from body aches, the effects of incorrect postures include suppressing fat-clearing enzymes, blunting insulin action, gradually injuring muscle fibers, stalling venous and lymphatic pumps, and narrowing the arteries in the legs,” says the ergonomic specialist.
Factors contributing to neck and back pain
- Too much sitting, too little movement: Working on laptops without proper modification for long hours without proper ergonomic adjustments, along with reduced movement variability, is a major driver of the increasing number of neck and back pain cases among young professionals.
- Sustained posture in mismatched workstations: Misaligned screens, inadequate back support, and unsuitable chairs and workstations all place an additional burden on the neck, shoulders, and lower back, even leading to a condition called ‘tech neck’. These factors gradually combine, causing chronic painful conditions, sometimes permanent disability, which is easily preventable.
- Lack of physical activity and capacity versus demand mismatch: Long and irregular work hours leave little time for working professionals to exercise regularly and engage in physical activity. This, in turn, can cause muscle fatigue, tension in and around the cervical spine, and painful conditions.
How does ergonomics help?
Ergonomics does not mean sitting all day properly. It is about creating a work environment that fits human needs, making movement easier, reducing physical stress, and helping people stay healthy, comfortable, and productive over the long term.
Good ergonomics:
- Reduces neck and back pain
- Minimizes fatigue
- Good focus, concentration, and productivity
- Reduces risk of repetitive strain injuries
- Supports better breathing and circulation
- Improves posture
- Makes you look confident
- Improves comfort and leaves you energetic to live life fully
Occupational therapist Bharati Jajoo shares 5 ergonomic tools to prevent neck and back pain
- Ergonomic office chair: Choose a chair that supports your lower back and helps you sit up straight. Look for chairs with adjustable height, lumbar support, and armrests.
- Standing desk: A height-adjustable desk lets you switch between sitting and standing. This helps reduce strain on your back and neck.
- Monitor stand: Adjust your computer monitor to eye level to prevent neck strain. You can use a monitor stand or arm to set the right height.
- Laptop stand: If you use a laptop, a stand can raise your screen to eye level. A separate keyboard helps you position your hands better.
- Keyboard and mouse: Ergonomic keyboards and mice help reduce strain on your wrists and arms. Choose models that keep your hands in a natural position.
(Disclaimer: At Hindustan Times, we help you stay up to date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including, but not limited to, the Consumer Protection Act, 2019, arising from the products. The products listed in this article are in no particular order of priority, and the expert mentioned has not directly suggested any brands.
This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)
