World Spine Day: Everyday Habits, Long Commutes and Screen Time Put Spinal Health at Risk
From hours spent in traffic and prolonged desk work to excessive screen use and poor posture, everyday
routines are contributing to back and neck problems across age groups. Spine specialists urge
early intervention, regular movement and preventive care.
Team L&M
As millions of Indians navigate congested roads, crowded public transport, long commutes and demanding work schedules, spinal health is becoming an increasingly important aspect of everyday wellbeing. Hours spent sitting in traffic, standing in crowded local trains, riding over uneven roads and working at desks can place considerable strain on the back and neck. For many, the discomfort begins long before the workday ends.
On World Spine Day (October 16) today, doctors are drawing attention to the growing incidence of back and neck problems, particularly among younger adults, and emphasising the importance of prevention, early diagnosis and healthy lifestyle habits.
According to the World Health Organization (WHO), approximately 619 million people worldwide experienced low back pain in 2020, making it the leading cause of disability globally. This number is projected to rise to 843 million by 2050, underlining the need for greater awareness and preventive care.
While spinal problems are commonly associated with ageing, sedentary lifestyles, prolonged screen exposure, physical inactivity and poor posture are increasingly affecting younger people. Long daily commutes, followed by eight to ten hours of desk work, can further aggravate muscular strain and existing spinal conditions.
The impact of everyday routines
In cities such as Hyderabad and Mumbai, commuting itself can become a source of physical stress. Repeated jolts from potholes and speed breakers may aggravate existing back problems, particularly among people with disc-related conditions. Two-wheeler riders are especially exposed to uneven road surfaces, while cab drivers and other commuters who remain seated for extended periods may experience stiffness and discomfort.
Dr. Randhir Kumar, Clinical Director and Senior Consultant – Neurosurgeon, Neurointerventionist and Endoscopic Spine Surgeon, CARE Hospitals, Banjara Hills, Hyderabad, says, “For many working professionals, the strain on the back begins even before they reach the office. Spending long hours in traffic, travelling over damaged roads and sitting continuously can aggravate back and neck pain. Two-wheeler riders are particularly exposed to repeated jolts, while drivers who remain seated for several hours may experience muscle stiffness. These factors do not necessarily cause serious spinal disease, but they can worsen existing problems. Recurring pain that affects work or daily activities should not be ignored.”
The problem extends beyond commuters. IT professionals working for prolonged hours on laptops, often without adequate back support or movement breaks, are increasingly reporting neck and back discomfort. Excessive mobile phone use, particularly when the head remains bent forward for extended periods, can also contribute to neck strain, shoulder pain and postural problems.
Dr. Kunal Singh, Consultant Spine Surgeon and Pain Specialist at Apex Group of Hospitals, Mumbai, observes, “Today, spinal problems are increasingly affecting younger adults due to prolonged screen time, sedentary lifestyles and poor posture. In Mumbai, long daily commutes in crowded local trains, hours spent standing and travelling on uneven roads can add to the physical stress on the back and neck. Unfortunately, many people ignore early symptoms such as persistent back pain, neck stiffness, tingling or numbness, assuming they are part of everyday fatigue.”
Children are not immune
Children also face spinal health problems. Prolonged screen time, bending the neck while using mobile phones, sitting incorrectly while studying and carrying heavy schoolbags improperly can place unnecessary strain on children’s developing spines.
Parents and teachers can help by encouraging correct sitting positions, keeping screens at eye level, ensuring schoolbags fit properly and making outdoor physical activity part of children’s daily routines. Developing healthy posture and movement habits early can help prevent recurring discomfort later in life.
Sleeping habits also deserve attention. Unsuitable pillows, inadequate mattress support and uncomfortable sleeping positions may contribute to morning stiffness and aggravate existing neck and back pain.
Prevention is better than intervention
The good news is that not every instance of back or neck pain requires surgery. Doctors can manage most uncomplicated cases with conservative treatments, including appropriate medication, physiotherapy, strengthening exercises and lifestyle changes.
Dr. Praveen Goparaju, Senior Consultant – Minimally Invasive and Deformity Spine Surgeon, CARE Hospitals, Hitech City, says, “Not every back or neck pain requires surgery. Doctors can treat most patients with appropriate medication, physiotherapy, strengthening exercises and lifestyle changes. Working professionals should maintain proper sitting posture, use adequate back support and take regular movement breaks. Parents should encourage children to reduce prolonged recreational screen time and participate in outdoor activities. Regular walking, strengthening exercises and maintaining a healthy weight can help support spinal health. The important thing is to address recurring pain early rather than waiting until it becomes severe.”
Dr. Manojkumar Gaddikeri, Consultant Spine Surgeon at Wockhardt Hospitals, Mira Road, adds, “On World Spine Day, it is important to understand that spinal health requires consistent care. Taking regular movement breaks, maintaining correct posture, strengthening core muscles and seeking timely medical advice can help prevent minor problems from worsening. Not every spinal condition requires surgery; early diagnosis, appropriate treatment and rehabilitation can make a significant difference. Your spine supports every movement you make—protecting it today is essential for maintaining mobility, independence and quality of life tomorrow.”
Recognising warning signs
Watch for persistent back pain, neck stiffness, pain spreading to the arms or legs, tingling and numbness. Do not dismiss these symptoms as routine fatigue, especially when they persist or worsen. Progressive weakness, numbness around the groin or sudden loss of bladder or bowel control requires urgent medical attention. Severe pain following an accident also warrants prompt evaluation.
Simple changes can make a meaningful difference: take regular breaks from prolonged sitting, maintain a neutral posture, position laptop screens at eye level, use appropriate back support and incorporate walking and core-strengthening exercises into daily routines. During long journeys, ensure a comfortable seating position and take safe movement breaks whenever possible.
Ultimately, spinal health depends on the choices people make every day. This World Spine Day, the message from specialists is straightforward: keep moving, correct unhealthy habits, recognise early symptoms and seek timely medical advice. Protecting the spine today is essential to preserving mobility, independence and quality of life in the years ahead.
