Bones · 4 min read · 2025-12-27

Back pain from a chair, not a disaster

Most back pain in working adults is muscle and posture. A small share is a disc, a kidney, or a more serious illness. The difference is in the company the pain keeps.

This page is general education for families in Gurugram. It is not a diagnosis, a medicine list, or a reason to skip a clinician. Doses are deliberately not given.

In plain language

Long sitting loads the discs and switches the supporting muscles off. The pain sits in the low back or between the blades, worse at the end of the day, better when you walk. Pain that travels below the knee, weakness, numbness in the saddle area, or trouble passing urine is a nerve emergency. Pain with fever, weight loss, or a history of cancer is not a posture story.

Signs worth noticing

These are the clues families usually notice first. One of them, on its own, is not a diagnosis.

An ache that eases when you get up and walk.
Stiffness after a long meeting.
Pain shooting past the knee, or a foot that drags.
Trouble starting urine, or numbness between the legs.

What usually sits underneath

The disc is a cushion that dislikes being loaded in a slumped C-shape for hours. Muscles then spasm to protect it. Most of these episodes settle over days to a few weeks if you keep moving.

Care that is reasonable at home

Stand up every half hour. A timer beats good intentions.
Walk the same day. Bed rest for a simple ache is outdated and harmful.
Set the screen at eye level and the feet on the floor.
Lift by bending the hips and knees, not by rounding the back to pick up a bag.

These steps are for someone who is otherwise stable. If the picture is changing quickly, skip the home trial and come in.

When waiting is a bad idea

Saddle numbness, new urine trouble, or progressive leg weakness.
Fever, unexplained weight loss, or pain after a significant fall.
Pain that is constant at night and worse when you lie still, if this is new.

How Rao Lokram Charitable Trust fits in

Come to OPD if the pain is not a simple ache, or if a simple ache is not improving over a couple of weeks. We can examine the nerve and avoid an unnecessary MRI. OPD runs Monday to Sunday, 9:00 AM – 5:00 PM at Near Rockford School, Anaj Mandi Chowk, Kadipur Road, Shakti Park, Sector 10A, Gurugram, Haryana. Call 98185 48492 or 70423 28047. There is no appointment form on this website.

Questions people ask

Should I sleep on the floor?

Sleep on whatever lets you move the next morning. A medium mattress is fine. The floor is not a treatment.

Is a belt useful?

A belt can remind you not to slump. It should not become a substitute for walking and muscle.

Can I exercise?

Yes, gently, for ordinary back ache. Stop if pain shoots down the leg or the leg weakens.

If this sounds like you, bring the article on your phone if you want, but let the clinician examine you. Old reports and a list of current medicines make the visit shorter.