Avoiding Orthopedic Injuries at Work or While Working from Home

By Dr. Vinayaraj M. Kelagadi, Orthopedic Surgeon – Kossin Care, Bangalore

In today’s fast-paced professional world—whether you're seated at a corporate office or working remotely from home—orthopedic injuries have become more common than ever. Prolonged sitting, poor posture, lack of movement, and incorrect ergonomics are Avoiding Orthopedic Injuries at Work silently affecting the musculoskeletal health of countless individuals.

At Kossin Care, Bangalore, we frequently treat patients with neck stiffness, lower back pain, wrist strain, and knee discomfort—all linked to workplace habits. The good news? Most of these conditions are preventable with awareness and a few lifestyle adjustments.

Common Work-Related Orthopedic Issues

1. Back and Neck Pain – Resulting from poor posture or non-ergonomic furniture.

2. Carpal Tunnel Syndrome – Caused by repetitive hand and wrist movements without support.

3. Knee and Hip Strain – Due to prolonged sitting or incorrect leg positioning.

4. Shoulder Stiffness – Often from slouching or lack of upper body movement.

5. Eye strain-related headaches – While not orthopedic, often lead to poor neck positioning.

Tips to Prevent Orthopedic Injuries While Working

1. Prioritize Ergonomics

• Invest in a chair with good lumbar support.

• Keep your computer screen at eye level.

• Use an external keyboard and mouse if using a laptop.

2. Maintain Good Posture

• Sit upright with shoulders relaxed and feet flat on the floor.

• Avoid crossing legs for long periods.

• Keep wrists neutral and elbows close to the body.

3. Take Frequent Breaks

• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

• Stand, stretch, or walk every hour to reduce joint stiffness.

4. Incorporate Daily Stretches

• Gentle stretches for your neck, shoulders, spine, and wrists can go a long way in preventing injuries.

• Yoga or physiotherapy-based routines are highly beneficial.

5. Stay Active

• Regular low-impact exercises such as walking, swimming, or cycling help strengthen muscles and improve joint flexibility.

• Avoid a sedentary lifestyle, even while working long hours.

When to Seek Help

If you experience consistent pain, numbness, tingling, or reduced mobility, don’t ignore it. These symptoms may indicate a developing orthopedic condition that requires professional evaluation.

At Kossin Care, Bangalore, we offer personalized orthopedic consultations, diagnostic evaluations, and physiotherapy support tailored to working professionals. Early intervention can prevent long-term damage and restore your quality of life.

Work doesn't have to hurt. With mindful habits and proper ergonomics, you can protect your joints, muscles, and bones while maintaining productivity. Your orthopedic health is an investment in your future well-being.

Stay healthy, stay pain-free—wherever you work!

Dr. Vinayaraj M. Kelagadi, Orthopedic Surgeon – Kossin Care, Bangalore