Long hours at a desk, limited movement and poorly adjusted workstations can contribute to back and neck discomfort. Neurosurgeon Dr Sai Kalyan recommends making movement a regular part of the working day rather than focusing on maintaining one perfect posture. Taking short breaks every 30–45 minutes, walking regularly and adjusting screen height and back support can help improve comfort. Walking, swimming and exercises that strengthen the back, abdomen and hips may also support spinal health. Persistent or worsening pain, numbness or weakness should be medically assessed. New bladder or bowel control problems or numbness around the groin require emergency care. Most back pain does not require surgery, but appropriate treatment depends on its cause.
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