Neck and back pain in young professionals? Occupational therapist Bharati Jajoo shares 5 ergonomic tools to support

Find simple ergonomic solutions to help young professionals avoid neck and back pain, improving comfort and productivity in today's desk-based work environment.

Use proper ergonomics: Ergonomics is the study of how people interact with their environment. When it comes to good posture, it's important to use ergonomically designed equipment, such as adjustable, supportive chairs and desks. This can help reduce stress on your body and keep you properly aligned. (Pinterest)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

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With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

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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

1. 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.
2. Standing desk: A height-adjustable desk lets you switch between sitting and standing. This helps reduce strain on your back and neck.
3. 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.
4. 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.
5. 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.

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Posture-improving tips

• Move at regular intervals
• Keep knees below hips, feet rested, shoulders relaxed, with a straight gaze
• Slow, deep breaths instead of shallow breathing
• Strength training for building and maintaining muscle mass
• Opt for walking meetings
• Set a structured regimen to take small breaks
• Keep frequently used items within easy reach

Measures for young professionals to prevent neck and back pain

1. Get moving: For the body, regular movement throughout the day is better than isolated workout sessions.
2. Set up workstation: The basics include keeping screens at eye level, feet flat on the floor, and maintaining a proper elbow angle of 90-100 degrees with the shoulders relaxed at your sides. A chair that supports the spine's natural curve of the spine will also make a huge difference.
3. Be alert to the warning signs: Preliminary symptoms such as long-lasting fatigue, neck and back stiffness, frequent headaches, eye strain, and wrist discomfort should not be ignored.
4. Prioritize a good night’s sleep and recovery: Adequate, high-quality sleep at night helps repair the body, relax the muscles, and improve overall well-being.

Tools for young professionals to prevent neck and back pain

1. Posture reminders: Use apps or reminders to take breaks and change your posture regularly. These simple reminders can help you adjust your position throughout the day.
2. Stretching and strengthening tools: You can use resistance bands or stability balls to do strengthening exercises at your desk or during breaks.
3. Foam roller or massage ball: These can help relax tight muscles and improve blood flow. Use them during breaks to stretch and unwind.
4. Heat and cold packs: Using heat or cold on sore areas can help reduce pain. A microwaveable heat pad or gel pack is often very effective.
5. Proper footwear: If you stand a lot at work, wearing supportive shoes can greatly improve your back health.

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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.)