Working Professional spend more than one third of their life at work mostly on laptop screens which makes their Back and Neck more vulnerable to wear and tear and hence it is empirical to make a note of the below tips and apply it at work.



Long hours of continuous sitting causes overload on the shock absorbing discs between the vertebrae resulting into Neck & Back pain; and if ignored can become disabling . You spend atleast 5 to 6 hours each day sitting at work. Hence, your seat has to be your spine’s best ally. Your seat should have a good back support and arm rest keeping your back straight and supporting the curves of the spine and resting your hands in a natural position. Did you know that when a chair has a misalignment, our body unconsciously tries to balance on it own, making up for the chair’s misalignment by adjusting the body weight on the other side. This results into wrong posture and thereby increases stress on disc, muscles and ligaments which causes accelerated degeneration (wear & tear) of spinal bones. So do consider changing your chair every 2 to 3 years. While sitting, your foot should be relaxed and flat on the ground. Try and keep your knees and hips at the same level. Also don’t keep sitting for long hours. Try to stand and walk when on a call, do walk the talk meetings, get up for breaks to drink water or use the washroom.

Cradling the Phone

Each one of us goes through several instances in a day at work where you are answering a call on mobile or landline and also at the same typing on your machine. While doing so, typically you would tilt the head and try to hold the phone with the grip created by the shoulder and head coming together while your hands are busy typing. This posture of holding the phone is called cradling the phone. Doing this even for 2 mins per call a day can cause immense pressure on your Cervical vertebrae and lead to neck pains. Avoid this and use a handsfree or earphones instead.

Eyes and laptop

Maintain atleast 18 to 24 inches distance between the eye and the screen. The screen should be at eye level and the neck should need to move just a 15 degree at max to cover the whole view of the screen. Use laptop stands if need be or a pile of books to raise the height of the laptop.

Hands and keyboard

The elbows needs to be rested well on the arm chair while typing. While using a Laptop stand and typing with the laptop’s built in keyboard you might end up flexing your wrist and hurting it. Hence it is advisable to use wireless keyboard and mouse to keep them at comfortable distance and maintaining natural position of hands while typing or using the mouse. There are several ergonomically designed Mouse and Keyboards available in the market now and at a very affordable price range which are great at helping you maintain natural position of hands while typing

Carrying Laptop

If you are amongst the ones that lift your work bag or laptop bag while commuting, you need to be mindful of the repercussion it can have on your back and neck. Firstly travel as light as possible and secondly use a bag that distributes the weight properly. Instead of using one sided totes, it is better to use a back pack that distributes the weight evenly and is easy on your back and neck. Incase the idea of using a laptop back pack repels you then consider investing in a bag which has firm grips and padding on the shoulder so that it doesn’t strains your shoulder. Avoid the ones with chains and thin straps as the would cause strain on the shoulder. See to it that you aren’t carrying all the weight on one side, distribute the weight by using 2 bags like tote bag and lunch bag.

Travelling to work

Traffic in our country is ever increasing and has a direct impact on the travel time. If you drive to work then you need to know that your lower back & neck are at risk. When the car is in motion, the body is subject to forces while accelerating and decelerating, sways in lateral directions on turns, and upward and downward directions on speed breakers and pot holes. Also the legs are in active position as they working on the accelerator and brakes leaving the legs in no position to help support the back like they do while standing. To protect your back it is essential to have almost 100 degree reclined seat from the horizontal position & ensure that the head rest is properly adjusted as per your height . Adjust not just the height of the seat but also the depth of the seat so as to give proper support to lower back. Hold the steering wheel at the 9 and 3 position like that in a clock. It is also recommended to use a bead back rest to provide a gentle back massage while you drive.