APARC HEALTH AND MOTION - Janakpuri

Sitting 8-10 hours daily and developing back pain? Most office-related back pain is non-specific low back pain — posture- and load-related, not structural damage. Here is a practical management framework. Correct sitting ergonomics (first priority) • Screen at eye level • Feet flat, hips slightly higher than knees • Maintain lumbar support (small cushion if required) • Elbows near body, shoulders relaxed Break the sitting cycle • Stand or walk every 30-45 minutes • Even 1-2 minutes of movement reduces stiffness and muscle fatigue Strengthen key support muscles Focus on: • Deep core stabilizers (transversus abdominis) • Gluteal muscles • Lumbar extensors Weak support muscles increase spinal load during prolonged sitting. Restore mobility • Stretch hip flexors, hamstrings, thoracic spine • Perform daily gentle spinal mobility drills Improve work habits • Avoid working from beds/sofas • Alternate sitting and standing if possible • Keep laptop and phone at eye level Manage stress and fatigue Psychological stress increases muscle tone and pain sensitivity. Short walks and breathing exercises are clinically useful adjuncts. When to seek professional assessment: • Pain persisting >2-3 weeks • Radiating leg pain • Numbness, weakness, or night pain Office-related back pain is reversible. Consistent ergonomics, progressive strengthening, and load management are more effective than prolonged rest or repeated analgesics. 3 days ago