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Nidhi

Nidhi Gupta  | Answer  |Ask -

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
Health

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.
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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.

 

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Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Apr 26, 2025

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Physiotherapist - Answered on Mar 08, 2026

Asked by Anonymous - Mar 06, 2026Hindi
Health
I am suffering from chronic neck and shoulder pain due to long hours on a laptop. I sit for nearly 9 to 10 hours a day in the office, and sometimes late at night if there is a pending project. I feel tightness and burning pain by evening. What physiotherapy exercises can I do at home to relieve stiffness? Can you suggest some simple stretches or posture-correction exercises?
Ans: Thank you for your query and I'm sorry to hear about your condition. Chronic neck and shoulder pain you're experiencing due to prolonged laptop use which is very common for individuals sitting 9-10 hours daily to develop tightness and burning pain by evening, as sustained postures weaken supportive muscles and strain soft tissues. I strongly recommend you first visit a qualified physiotherapist nearby for about 7 to 10 sessions, as they can provide a thorough assessment, use hands-on techniques to release severe tightness, and teach you the correct form for self-stretching and strengthening tailored to your specific condition. In addition to professional guidance, it is crucial that you take a short break every half an hour during work hours to stand, walk briefly, and change your posture, as this prevents muscles from stiffening up repeatedly. Once you have learned the proper techniques, you can maintain relief with simple exercises like chin tucks to correct forward head posture, ear-to-shoulder stretches for the tight neck muscles, and doorway chest openers to counteract rounded shoulders. Strengthening exercises such as scapular retractions and wall angels are equally important to address the underlying muscle weakness that contributes to recurring pain. Ensure your workstation is ergonomically set up with your screen at eye level, and applying heat in the evening can help relax burning muscles before you perform your prescribed routine. Consistent practice of what your physiotherapist teaches you, combined with regular half-hourly breaks, is key to long-term relief and preventing future episodes. I wish you quick recovery.

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Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Mar 30, 2026

Asked by Anonymous - Mar 30, 2026Hindi
Health
I’m a 34-year-old with a desk job, and I’ve been dealing with constant stiffness and lower back pain. Can yoga for back pain relief actually fix posture issues caused by long sitting hours, or is it just temporary relief? Which yoga poses are most effective for office workers?
Ans: Yes, yoga can do more than temporary relief. For many office workers, lower back pain comes because long sitting makes the hips tight, weakens the core, and rounds the back. This changes posture. If posture does not improve, pain keeps returning.

Yoga helps by stretching tight muscles and strengthening weak muscles. Slowly, the body learns to sit and stand correctly again. This is why regular yoga can give long-term relief, not just short relief.

For desk-job back pain, these poses are very useful:

Cat-Cow stretch – reduces stiffness in the spine.
Child’s Pose – relaxes the lower back.
Bhujangasana (cobra pose) – opens the chest and improves posture.
Marjariasana with gentle twist – helps release back tension.
Setu Bandhasana (bridge pose) – strengthens the back and hips.
Pavanamuktasana – reduces lower back tightness.
Tadasana – teaches correct standing posture.

Also, every 45–60 minutes, stand up, stretch, and walk for 2 minutes. Small changes in sitting posture help a lot.

Please do not practice only from videos. Wrong posture during yoga can increase pain. A qualified yoga or meditation coach can understand your body and guide you safely for lasting results.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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icici pru Nifty IT index fund? is this good for investment now?
Ans: You are looking at the IT sector after a phase of underperformance. That itself is a sensible thought process. Many quality IT companies are trading below their earlier peak valuations. Long-term opportunities may emerge if earnings growth improves.

» My Assessment On Sector-Based Investing

– An IT-focused fund is a sector fund.

– Sector funds can deliver strong returns during favourable cycles.

– But they can also remain stagnant for several years.

– Returns depend heavily on one industry.

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» Why I Am Not A Big Fan Of Index Funds

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– They can reduce exposure to companies facing business challenges.

– They can manage sector allocation based on opportunities.

– They can maintain cash when valuations become excessive.

– They can take advantage of changing market conditions.

– Over long periods, good active funds have often created meaningful alpha over benchmarks.

» Should You Invest Now?

– If your existing portfolio already has adequate exposure to diversified equity funds, a small allocation to the IT sector may be considered.

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– For most investors, diversified actively managed equity funds remain a better core strategy.

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Hi Sir, My son is pursuing a BSc in Physics Honors from St. Stephen's, Delhi, and wishes to study quantum physics. One option is to do a master's from abroad after exiting the 3rd year, and another is to complete the BSc 4th year and then do a PhD. He got a 9+ GPA at St. Stephens, 96.6% in intermediate, and the 99.4th percentile in CUET. Any suggestions and strategies for foreign universities with good quantum labs? Money is not a constraint; I already secured a 2 crore fund for his study. Masters may need funds, as PhDs are mostly sponsored by the universities.
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Hi, my son got 425 marks in neet. belongs to MP, general category. please suggest chances of govt seat in mbbs. If it is not than what is next better option is ? should he opt for BDS or BAMS? if pvt mbbs chance is there, what could be the total cost of course ?
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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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