06/02/2026
If you have a sedentary job, you might be sitting for more than 12 to 15 hours a day. This habit affects your core muscles and ruins your posture, but the damage doesn't stop there.
Dr. Umesh Srikantha reveals the daily habits that silently harm your spine and the corrective measures you can take today.
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The 45/15 Rule: Even with good posture, sitting too long is harmful. Aim for 45 minutes of working followed by 15 minutes of moving, standing, or walking.
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The Tech Neck Trap: Bending your neck more than 45 degrees to look at your phone places a weight equivalent to 20-22 kg on your spine.
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Sleep Correctly: To protect the natural curve of your spine, back sleepers should place a pillow under their knees, while side sleepers should place one between their legs.
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Responsible Lifting: Never lift by bending your back with straight knees. Bend your knees and hips, and keep the object close to your body with elbows tucked in.
It is important to preserve your spine health now to prevent conditions like kyphosis or disc prolapse later. You don't need to be perfect from day one; start by building one healthy habit at a time.
Which of these 5 habits is the hardest for you to break?
Let us know in the comments! ๐
