Daijiworld Media Network – New Delhi

New Delhi, Aug 4: As India marks National Bone and Joint Day on August 4, medical experts are raising alarm over the growing musculoskeletal problems among desk-bound professionals, particularly the younger working population in urban centres.

Dr Amyn Rajani, Consultant Knee, Shoulder & Hip Surgeon at Breach Candy, PD Hinduja and Saifee Hospitals, highlighted the silent dangers of prolonged sitting in today’s digital work culture. "Young professionals are increasingly presenting with back pain, neck stiffness, vitamin D deficiency, and even early knee joint pain," said Dr Rajani. "The root cause is a sedentary lifestyle shaped by hours at the desk, whether at office or home."

On the occasion of National Bone and Joint Day, which aims to promote awareness on bone and joint health, Dr Rajani outlined seven common workplace mistakes that can silently damage joint health and offered preventive tips:

1. Long hours without movement:
Sitting stiffens joints. Doctors recommend walking 50 steps every hour and taking a 5-minute walking break after every hour of sitting.

2. Poor workstation posture:
Slouching or craning the neck adds strain to the spine. An ergonomic setup — with the screen at eye level and feet flat on the floor — can prevent this. Regular stretching at least seven times a day is also advised.

3. Ignoring desk exercises:
Incorporate seated yoga stretches like forward bends and spinal twists to boost circulation and ease muscle tension.

4. Vitamin D deficiency:
Lack of sunlight in office environments is a major issue. Dr Rajani stresses regular testing and supplementation under medical guidance.

5. Wrong footwear choices:
High heels or uncomfortable shoes can affect posture and cause joint strain. Choose shoes with a wide toe box and cushioned soles.

6. Poor diet:
Bone health depends heavily on nutrition. Include calcium, protein, and vitamin D-rich foods like almonds, flaxseeds, paneer, lentils, and eggs.

7. Skipping exercise:
A minimum of 25–30 minutes of daily physical activity — whether brisk walking, yoga, or strength training — is essential to maintain joint flexibility and strength.

As awareness grows around desk job-related health hazards, experts hope this year’s Bone and Joint Day message resonates with working professionals who often ignore early warning signs. “Movement,” Dr Rajani said, “is the best medicine your joints need.”