Whether you're working at a desk, studying for exams or spending hours behind the wheel, prolonged sitting has become part of modern life. Orthopaedic experts warn that remaining seated for long periods without movement can gradually affect the spine, weaken supporting muscles and lead to poor posture. Here's what happens inside your body and the simple habits that can help protect your back.<h2>Why prolonged sitting affects the spine</h2> When people sit for extended periods, especially while leaning towards a laptop or mobile phone, the natural alignment of the spine gradually changes. The head moves forward, the shoulders round and the lower back loses its natural curve. Over time, these changes can contribute to neck pain, lower back discomfort and poor posture.According to Dr Anurag Rai, MBBS, DNB (Orthopaedics), Orthopaedics Consultant and Fellow in Sports Medicine &amp; Pain Management, our spine is designed for movement rather than remaining in one position for hours. "The spine functions best when the body keeps moving. Sitting continuously for long periods increases pressure on the spinal discs and gradually places extra strain on the muscles supporting the neck and lower back. Over time, this can contribute to poor posture and persistent back pain," he says.Prolonged sitting also weakens the muscles that support the spine because they remain inactive for long periods. At the same time, the hip flexors stay shortened, creating muscle imbalance that can affect posture, flexibility and even the way a person walks.<h2>How long is too long?</h2> Rather than focusing only on the total number of hours spent sitting, health experts recommend avoiding uninterrupted sitting. Standing up, stretching or taking a short walk every 30 to 45 minutes can improve blood circulation, reduce stiffness and relieve pressure on the spine. Dr Anurag Rai recommends making movement a regular part of the workday. "People often think back pain is caused only by lifting heavy objects, but prolonged sitting has become one of the biggest lifestyle-related causes. Correct posture, regular stretching and a few minutes of movement every hour can significantly reduce the risk of long-term spinal problems," he says.<h2>Simple habits that protect your spine</h2> Maintaining the correct sitting posture can significantly reduce strain on the back and neck. Experts recommend keeping the back supported, shoulders relaxed, feet flat on the floor and the computer screen positioned at eye level. Simple exercises such as neck stretches, shoulder rolls, seated spinal twists and short walks during work breaks can also help reduce stiffness. Regular physical activity and exercises that strengthen the core muscles further support spinal health. While sitting itself is not harmful, experts stress that remaining seated for long, uninterrupted periods is the real problem. Small lifestyle changes, practised consistently, can go a long way in protecting the spine and maintaining good posture. &nbsp;

Long periods of sitting can increase pressure on the spine, weaken supporting muscles and contribute to poor posture over time. Experts recommend regular movement breaks, ergonomic adjustments and strength-building exercises to help maintain spinal health.

Whether you're working at a desk, studying for exams or spending hours behind the wheel, prolonged sitting has become part of modern life. Orthopaedic experts warn that remaining seated for long periods without movement can gradually affect the spine, weaken supporting muscles and lead to poor posture. Here's what happens inside your body and the simple habits that can help protect your back. Why prolonged sitting affects the spine When people sit for extended periods, especially while leaning towards a laptop or mobile phone, the natural alignment of the spine gradually changes. The head moves forward, the shoulders round and the lower back loses its natural curve. Over time, these changes can contribute to neck pain, lower back discomfort and poor posture. According to Dr Anurag Rai, MBBS, DNB (Orthopaedics), Orthopaedics Consultant and Fellow in Sports Medicine & Pain Management, our spine is designed for movement rather than remaining in one position for hours. "The spine functions best when the body keeps moving. Sitting continuously for long periods increases pressure on the spinal discs and gradually places extra strain on the muscles supporting the neck and lower back. Over time, this can contribute to poor posture and persistent back pain," he says. Prolonged sitting also weakens the muscles that support the spine because they remain inactive for long periods. At the same time, the hip flexors stay shortened, creating muscle imbalance that can affect posture, flexibility and even the way a person walks. How long is too long? Rather than focusing only on the total number of hours spent sitting, health experts recommend avoiding uninterrupted sitting. Standing up, stretching or taking a short walk every 30 to 45 minutes can improve blood circulation, reduce stiffness and relieve pressure on the spine. Dr Anurag Rai recommends making movement a regular part of the workday. "People often think back pain is caused only by lifting heavy objects, but prolonged sitting has become one of the biggest lifestyle-related causes. Correct posture, regular stretching and a few minutes of movement every hour can significantly reduce the risk of long-term spinal problems," he says. Simple habits that protect your spine Maintaining the correct sitting posture can significantly reduce strain on the back and neck. Experts recommend keeping the back supported, shoulders relaxed, feet flat on the floor and the computer screen positioned at eye level. Simple exercises such as neck stretches, shoulder rolls, seated spinal twists and short walks during work breaks can also help reduce stiffness. Regular physical activity and exercises that strengthen the core muscles further support spinal health. While sitting itself is not harmful, experts stress that remaining seated for long, uninterrupted periods is the real problem. Small lifestyle changes, practised consistently, can go a long way in protecting the spine and maintaining good posture.

Long periods of sitting can increase pressure on the spine, weaken supporting muscles and contribute to poor posture over time. Experts recommend regular movement breaks, ergonomic adjustments and strength-building exercises to help maintain spinal health.

Sitting too long? Here's how prolonged sitting affects your spine and posture

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The Delhi High Court has said it was &quot;unfortunate&quot; that India was still following British era recruitment process and selecting police personnel on basis of only physical strength and fitness, and advised devising of a procedure which would include criteria like emotional maturity and psychological tests. 
 
&quot;What we find in India is that the only screening done is with respect to the moral character and integrity, physical strength and (that the person is) free from medical disease.&nbsp;No evaluation pertaining to the emotional maturity, ability to remain calm in emotionally charged situations, ability to handle difficult situations and be responsive and the ability of initiative in work is conducted,&quot; a bench of justices Pradeep Nandrajog and Pratibha Rani said. 
 
The bench said it was &quot;unfortunate&quot; that India was &quot;not marching ahead in the comity of nations&quot;, where psychological tests are also conducted to ascertain suitability of a candidate commensurate to the nature of job they are being inducted to. 
 
It advised the Centre to devise a selection procedure under which those who are desirous of joining police forces would be tested with regard to not only their integrity, physical strength and fitness but also with respect to their emotional maturity, ability to be calm in charged situations, ability to exercise initiative in their work, dependability and good judgement. 
 
The observations came on a man&#39;s plea challenging the order withdrawing his appointment to post of constable in the CISF on the ground that he was an accused in a criminal case, even though he was acquitted by the trial court. 
 
It noted there were &quot;no rules to guide the authorities in Delhi Police as to in what cases despite acquittal, the person can be kept out of service or can be deprived of employment&quot;. 
 
With regard to the criteria of criminal background of a candidate, the court said it would be a violation of the Constitutional right of a person if &quot;trivial offences&quot; by him would justify the government &quot;shutting its eyes and denying employment&quot;. 
 
It said it was &quot;high time&quot; that the executive made a policy for not treating summary or ordinary conviction as a bar to entry or retention in government service, including the police force. 
 
Noting that his acquittal was &quot;honourable&quot; as it came after the prosecution led all its evidence, the high court set aside his rejection and directed that he be inducted into service as a Constable with Central Industrial Security Force (CISF). 
 
It also said that &quot;he would be entitled to all benefits of seniority and continuity into service with effect from the date the person immediately beneath the petitioner in the empanelled list was made to join&quot;.&nbsp; 
 
(PTI)

The Delhi High Court said it was 'unfortunate' India still followed British era recruitment, selecting police only by strength and fitness

The Delhi High Court has said it was "unfortunate" that India was still following British era recruitment process and selecting police personnel on basis of only physical strength and fitness, and advised devising of a procedure which would include criteria like emotional maturity and psychological tests. "What we find in India is that the only screening done is with respect to the moral character and integrity, physical strength and (that the person is) free from medical disease. No evaluation pertaining to the emotional maturity, ability to remain calm in emotionally charged situations, ability to handle difficult situations and be responsive and the ability of initiative in work is conducted," a bench of justices Pradeep Nandrajog and Pratibha Rani said. The bench said it was "unfortunate" that India was "not marching ahead in the comity of nations", where psychological tests are also conducted to ascertain suitability of a candidate commensurate to the nature of job they are being inducted to. It advised the Centre to devise a selection procedure under which those who are desirous of joining police forces would be tested with regard to not only their integrity, physical strength and fitness but also with respect to their emotional maturity, ability to be calm in charged situations, ability to exercise initiative in their work, dependability and good judgement. The observations came on a man's plea challenging the order withdrawing his appointment to post of constable in the CISF on the ground that he was an accused in a criminal case, even though he was acquitted by the trial court. It noted there were "no rules to guide the authorities in Delhi Police as to in what cases despite acquittal, the person can be kept out of service or can be deprived of employment". With regard to the criteria of criminal background of a candidate, the court said it would be a violation of the Constitutional right of a person if "trivial offences" by him would justify the government "shutting its eyes and denying employment". It said it was "high time" that the executive made a policy for not treating summary or ordinary conviction as a bar to entry or retention in government service, including the police force. Noting that his acquittal was "honourable" as it came after the prosecution led all its evidence, the high court set aside his rejection and directed that he be inducted into service as a Constable with Central Industrial Security Force (CISF). It also said that "he would be entitled to all benefits of seniority and continuity into service with effect from the date the person immediately beneath the petitioner in the empanelled list was made to join". (PTI)

Indian police recruitment to vet for emotional maturity, other psychological tests

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