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Breaking back: 5 tips for a healthy spine

Team StoryWeavers|October 29, 2020, 11:13 IST| 26
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Keep your back on track

Work from home, webinars and web series — aren’t these part of the ‘new normal’ now? 

While the new work regime does pack in a few advantages — less commute, more time indoors with furry friends, and the comfort of your favourite couch — there’s a lot more than meets the eye. Spending a lot of time indoors has led to a sharp spike in our sitting hours. And that’s where the problem lies, or should we say, sits? (pun intended)

If you have been waking up with new aches and pains in your body lately, it is a sign that you need to prioritise the health of your back. Try following these simple tips to rid yourself of spine-related discomfort. It will only take a few minutes but in the long run, these practices will help you combat the adverse effects of sitting for long periods. 

Start your day with stretching

Stretching helps to ease tension. Start with easy stretching exercises to heal the muscles that cause lower back pain, mid back pain, upper back pain, and shoulder pain. 

Perfect your posture

Ensure you are seated as far back in the seat as possible. Avoid hunching or leaning towards your screen while working. This will help you keep your spine straight.

Use a low-back support while sitting for long hours 

To ensure better support for your back, take a towel or a small pillow and place it in the small of your back.

Move once in every hour

Sitting in one position for a long time could lead to pain and soreness in the back. Try to make it a point to move your body every hour. You can take a small walk around the house or get up to grab a snack between your work hours. 

Correct your workspace setting

  • Keep your computer/laptop at an arm’s length from you
  • The computer/laptop screen should be at eye level. If your work-from-home setup has a table, use books to elevate the screen or if you’re working from a sofa, make use of cushions to position the screen at a comfortable level. 
  • Place your feet flat on the floor with your knees bent at a 90 degree angle
  • The back of your knees should be about three fingers away from the edge of the chair

Here are some easy exercises that will relieve you from back pain:

Shoulder blade squeezes: 

While standing or sitting at your desk, squeeze your shoulder blades together without elevating your shoulders. Hold the posture for 3-5 seconds and perform 15-20 repetitions. This can be done 1-2 times a day.

Chin tucks: 

While standing or sitting at your desk, bring your chin straight back toward your face, making a double chin. The chin should not move down towards your chest and your head should not move up or down. Hold for three seconds and perform 15-20 repetitions. This can be done 1-2 times a day.

Dos and Don'ts

Hope you get your back on track and breeze through ‘WFH’ by following these simple tips. They require minimal effort but will go a long way in keeping you safe from future injuries and complications. 

Has sitting for long hours been a pain in your back?

Let us know in the comment section below how you take care of your spine and maintain a healthy and fit posture.

About the Author

Harshita looks for stories in almost everything. A hopeless dreamer and a movie buff, she is known for laughing at her own jokes and being proud of it. She has a thing for sarcasm, wit and everything savage. A supporter of the underprivileged, she will totally judge you for being rude to the waiter in a restaurant. Loves conspiracy theories and myths and prefers dogs over humans. She is an impulsive writer and hopes to write a book someday.

Leave a Comment



Uppu Venkata Naga Phani

November 3, 2020

Thank you for your valuable tips.

Robin Rajputhanks

October 31, 2020


Manish kumar

October 31, 2020

Very helpful thank you


October 30, 2020

Thanks for these tips

Shaik Sarkar Ali

October 30, 2020

Very helpful exercise during work from home module! keep sharing with us.. Thank you

Abhijeet Kumar

October 30, 2020

Useful tips. Thankyou

Mohammed Shoaib Khan

October 30, 2020

Thank you for the information,Quite helpful….

rahul kumar

October 30, 2020

thanks for this update, byjus really take care of its employees
keep the good work high

Rohita Srivastava

October 30, 2020

Wfh is the new normal, but definitely brings it’s own pros and cons. Having back pain for continuous sitting position during work hours makes all of us a little off about the idea of working from home. But the exercise and the other methods suggested are really helpful. Good initiative ?

mrunali pinjarkar

October 30, 2020

acttually i do the same thing. and thank you so much for the advice it works . we have to take care of our back.

sajithkumar s

October 30, 2020

tips are good

Rahul Chourasiya

October 30, 2020

Thank you so much for this healthy Spine tips, its really appreciated, from last two days i was suffering from the Back Pain and i couldn’t understand the reason but now i knew it was happening because of incorrect sitting position this web series really helped to understand do’s and don’ts, i am very much health conscious and i will take care from the next time, once again Thanks.

Bushra Khan

October 30, 2020

definitely will follow…makes me feel even more great working at byjus 🙂

Divyansh vashishtha

October 30, 2020


rishabh tiwari

October 30, 2020

these postures help in wfh thank you


October 30, 2020


Rishi Tiwari

October 30, 2020

learned a lot


October 30, 2020

Very helpful tips

Aditya Patil

October 30, 2020

These small things are very useful in our day to day life, this a great information thank you I’ll definitely do this


October 30, 2020

wfh gave me lot of time to spend with friends family my couch and all but as always there are both +ve and – ve side
wfh gave me 15kg of exrta weight with back pain
so kinldy give me some tips to maintain wealth with health.

V Harsha Theja

October 30, 2020


Sourabha BS

October 30, 2020

Great tips for healthy spine, thank you


October 30, 2020


U Santhana Raj

October 30, 2020


Narinder Mahajan

October 30, 2020

for better health employer should provide some online exercise secisson and also specialise chair during WFH so we can improve are body posture.

Mohammad Taj

October 30, 2020

Mam we are using the same sign but I am having a back pain because continuosly we have sit for more than 8 hours a day in the BDT programme.


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