Need Expert Advice?Our Gurus Can Help

Physiotherapist - Answered on Aug 18, 2025

Nidhi Bajaj Gupta has 20 years of experience as a physiotherapist.
She founded the Merahki Holistic Wellness Company in 2011 and is the co-founder of Miraaya Holistic Growth Centre.
She has a bachelor's degree in physiotherapy from Sancheti Institute for Orthopaedics and Rehabilitation, Pune, and certifications in myofascial release, dry needling and craniosacral therapy from New York, San Francisco and Singapore.
She combines both Eastern and Western ways of healing. ... more

Asked by Anonymous - Aug 08, 2025Hindi

How do I fix my posture if I sit all day at work? I am only 28 but my lower back is weak. Since I work on the laptop I am sometimes careless about the way I sit. Can you suggest some basic exercises I can do while I am in office or at home?

Ans: Hello Anonymous,
If your low back feels weak please focus on your core muscle strengthening.
Each person is different, it would be much better if you once visit a physiotherapist or a yoga teacher or gym trainer. Even in 1-2 sessions you can learn a set of 7-10 exercises that could help you a lot.
The basic ones could be cat camel stretch, straight leg raises, bridging, prone straight leg raises, back extensions. But it is much better to once personally learn from an expert and then you can do them on your own.
Also if not taking already please do your blood report or check with your gp if you need to take some muti-vitamins like D3, B12, Magnesium etc.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

HealthReply

You may like to see similar questions and answers below

Roopashree Sharma | Answer |Ask -Follow

Yoga, Naturopathy Expert - Answered on Apr 19, 2022

Question by Kapilesh - Apr 19, 2022Hindi

Dear Roopashreeji, As I have a sitting job, I am worried about how it will affect my joints. Can you please suggest simple exercises I can do during the day and how long to do them for? Also, what are good foods and a good oil for my joints? Thank you for sharing your knowledge.

Ans:

Small practices during the day go a long way in staying healthy.

Get up every hour and do stretches (Here are some exercises you can try at work).

Go for a stroll during lunch hour.

Take the option of using the stairs wherever possible.

Walk up to your colleagues rather than sending an email.

You can try laptop stands that allow you to stand and work for some time. These can be easily placed on top your desk.

To stay fit, dance is the best form of exercise; it keeps you physical and mentally healthy. Choose your favourite form -- whether classical or western, Zumba or aerobics.

In Yoga, around 2-3 rounds of Surya Namaskar in the morning is a wholistic exercise routine (Do see: How to do the Surya Namaskar).

For maintaining a healthy back, practise the Ushtra Asana but please do so under proper guidance from an Ayush-certified practitioner (Do see: How to do the Ushtra Asana).

A proper diet consists of all nutrients and seasonal fruits and veggies. You can consult an Ayurveda nutritionist to draw a diet plan based your dosha balance, body chemistry, etc.

Health

Komal Jethmalani | Answer |Ask -Follow

Dietician, Diabetes Expert - Answered on Nov 11, 2020

Question by Ravi - Nov 11, 2020Hindi

Dear KomalI am working in front of the computer at home since office is not open.I am 45 years old.Now I am having knee and back and shoulder pain.How to improve this?Please help.Ravi

Ans:

Unfortunately, with WFH due to the current scenario, physical activities are getting restricted.

Include an exercise pattern including endurance and strength training, during out of work hours, preferably in the morning. This will also keep you metabolically active and tone up your muscles.

This can be done at home with the help of live videos.

The stiffness in your knee, back and shoulder may be due to lack of physical exercise, which can cause pain.

Include a healthy diet which contains high calcium and protein foods.

Make sure your Vitamin D levels are maintained as, with less exposure in the sun, your Vitamin D requirements may not be met. You may have to include some additional supplements in your diet.

Health