Dr Amit Garud, orthopedic surgeon in Kalyan shares tips to prevent back pain. 'Desk jobs need not be back-breaking, ' says Dr. Amit Garud, orthopedic surgeon at Garud Ortho Clinic, Khadakpada, Kalyan. 'A few simple changes in posture and routine can go a long way in preventing back pain.' Long hours at a desk can strain your spine, but with the right approach, you can keep your back healthy. 1. Sit Right: Maintain good posture—keep your back straight, shoulders relaxed, and feet flat on the ground. Use a chair with lumbar support or place a small cushion behind your lower back. 2. Move Often: Sitting for prolonged hours stiffens muscles. Stand up, stretch, or walk around every 30 minutes to improve circulation and reduce stiffness. 3. Strengthen Your Core: A strong core (muscles around your abdomen and lower back) supports your spine. Regular exercises like yoga or pilates can help. 4. Ergonomic Setup: Adjust your chair and desk height so your screen is at eye level and your wrists are supported. 5. Stay Hydrated & Eat Well: Drink plenty of water to keep spinal discs healthy. A balanced diet rich in calcium and vitamin D strengthens bones. Small changes can make a big difference—your back will thank you!