Simple Tips to Avoid Cervical and Back Pain for Office-Going Individuals

By Dr Mukesh Sharda In Joint Pain

Earlier the older age groups face the problem of severe back and neck pain. But today, surprisingly youngsters and even children are more often affected by cervical pain. The main root cause related to joint diseases is the continuous adoption of a sedentary lifestyle that mostly includes a lack of physical activity, and sitting for long hours without maintaining posture. Middle-aged individuals, who are in the working sector, mainly complain of lower back pain and neck pain. These two are the symptoms of serious health issues which, if not treated and managed timely will cause extreme discomfort and complications in the future. 

In most cases, it is seen that people search for the best tips for back pain and neck pain to get relief. Even after following them religiously they often end up and fail to get positive results. The reasons are: 

  • These tips are to be followed along with proper treatment. 
  • What is best for health can only be decided by doctors. So before trying any tips, consult doctors.

Modern medications may act as a source of quick relief, but are not permanent and in extreme cases, people are suggested to even opt for painful surgeries as a last hope and the solution.

Are you suffering from back and neck pain?

Maybe it is because of your daily work routine. People often select easier methods without recognizing future results. But before choosing surgery as the option for getting relief to read this blog which helps change the mindset and may give you the correct answer to all your queries.

What’s a better option for getting relief if compared with modern medical procedures?

The answer is Ayurvedic treatment as it helps in providing the best and most effective relief from pain without the worry of side effects and also prevents the option of choosing surgeries. The back pain Ayurvedic treatment and cervical Ayurvedic treatment came out as the most effective and authentic treatment approach that is proven to surely provide good results. Dr. Sharda Ayurveda is recognized for providing systematic and holistic treatment that has so far successfully treated thousands of chronic condition patients naturally within just a few months.

If followed strictly along with Ayurvedic treatment will help prevent back and neck pain and specifically can be a boon to working-class people.

Maintain Good Posture

right posture for back and neck

The long sitting hours overtime can cause extreme pinching and throbbing pain in the back and neck which sometimes is unbearable. A person can easily lean on the desk to take a rest unknowingly hampering their posture which should be corrected timely. Having a perfect posture can reduce the gravitational pressure on your spine for improved comfort, thus minimizing the risk of having back and neck pain in the future. The top tips to correct sitting posture while working are listed:

  • The head and neck area are to be aligned directly above the shoulders.
  • Sit straight and keep your back relaxed on chair support.
  • Keep upper arms equidistant aligned with your spine and move your chair a little closer to the working desk.
  • Keep feet flat on the ground.
  • Keep your muscles relaxed while changing posture otherwise can cause stiffness and numbness in the back and neck.
  • Have a proper sitting posture ensuring that the middle of the computer screen is parallel to the eyes.
  • It is suggested to keep a soft pillow behind the lower back to support it to avoid back pain.

Do Proper Movements

Movements for back and neck

In the course of work people unknowingly sits for long hours and to relax their body, they twist it inappropriately, which if done for a prolonged period can cause extreme pain. But the best solution is to maintain a good posture during all movements and activities to prevent back pain forever.

For lifting any object, bend your knees and try to hold objects close to your stomach. Most importantly, keep your back straight.


Yoga And Meditation

Yoga and meditation are long been suggested by experts to be practiced daily as they help relax the mind, body, and soul that provide prevent developing future concerns. Some of the physical benefits of yoga for relieving back and neck pain are a strengthened core, relaxed muscles, maintaining good posture, and improved body alignment.

The best yoga poses that are recommended to get effective relief from back pain are:

  • Marjaryasana
  • Trikonasana
  • Salamba Bhujangasana

The best yoga poses that are recommended to get effective relief from cervical pain are:

  • Uttanasana
  • Ardha Matsyendrasana
  • Balasana

Take Frequent Short Breaks

short break during work

If you have a long sitting hour job, then it is important to take frequent short breaks by getting up from your seat and moving around. You can stretch your back and legs once every hour or even a short 2-minute walk can be helpful to relax your back and neck muscles to prevent pain. Even one can perform simple breathing techniques that help elongate the spine.

Have Well Maintained a Lifestyle

It is one of the most important factors which is mandatory for maintaining healthy body system functioning or rhythms. The balance between all essentially matters in life i.e., what we eat? When do we eat? What is our sleeping pattern? And a mere fluctuation or disturbance in any of them makes the body lose its natural balance. But worry not as Ayurveda suggests that by just maintaining a healthy daily routine one stays away from getting any health issues.

The Benefits of Having a Good Back Posture

  • Boosted energy 
  • Improved concentration 
  • Reduced headaches
  • Relieve lower back pain
  • Prevent cervical pain
  • Better breathing 
  • Increased energy levels 
  • Increased self-confidence

Complications of Having Poor Back Posture

  • Increased stress on the cervical spine
  • Hyperflexion and hyperextension
  • Muscle overload 
  • Hunched upper back
  • Spine curvature 
  • Poor sleep 
  • Lack of motivation 
  • Severe headaches

Expert suggests that the three words “STAND UP STRAIGHT” if implemented in daily routine can significantly benefit in maintaining a perfect balance in life. It keeps one away from joint-associated diseases. So, it is important to rather not neglect your health for having a good and maintained posture. But also it is recommended that if you observe frequent pain in the back and neck you should never avoid it and consult with experts immediately for treatment. The holistic treatment approach mainly focuses on realigning the structures of the neck and back to eliminate unnecessary pressure on vertebrae and soft tissues. This altogether helps relieve even the long and persistent pain naturally through the prescription of herbal medications. So, for the best results without rethinking twice choose “AYURVEDA: THE NATURAL HEALER”.

Article By:

Dr Mukesh Sharda

Dr. Mukesh Sharda (BAMS, Ph.D.) founder Dr. Sharda Ayurveda is a worldwide renowned Ayurvedic doctor withholding more than 15+years of experience in treating autoimmune disease patients. The root cause treatment and its effectiveness make this clinic stand out from others. Dr. Mukesh Sharda is serving mankind through its various widespread branches in India and globally through telephonic and video consultations.