Who this is for
- Office workers and people working from home
- Students with long hours of study, coaching and online classes
- Drivers and people who ride two-wheelers daily
- Anyone who spends hours on a mobile phone
Common complaints
- Neck and upper back pain, and stiffness between the shoulder blades
- Shoulder tension and headaches by the evening
- Lower back ache after sitting
- Pain, tingling or tiredness in the forearm, wrist or hand from typing and using a mouse
How we help
Assessment of you — and your work habits
We look at how you sit and stand, which muscles are tight and which are weak, and ask about your work set-up, screen time and breaks.
Treatment
Pain relief where needed — hands-on care and electrotherapy — followed by postural training: stretching tight muscles, strengthening the upper back, deep neck and core muscles, and practising better habits until they become automatic. Yoga therapy can be part of the programme for flexibility and long-term care.
Practical advice
Clear, simple changes to your desk, chair, screen, phone use and daily routine.
I was having pain from upper back to elbow to wrist in both hands due to long hours on laptop/mobile. I got the therapy of traction, TENS, ultrasound plus stretching exercises. Thank you Dr. Hemal, Drashti and Setu for dedicated and kind efforts!
A quick desk check
| Check | Aim for |
|---|---|
| Screen | Top of the screen at about eye level, an arm’s length away |
| Chair | Feet flat on the floor, knees about level with hips, lower back supported |
| Keyboard and mouse | Close to you, elbows bent at about a right angle, shoulders relaxed |
| Laptop | On a stand or a stack of books, with a separate keyboard and mouse |
| Breaks | Stand, stretch or walk for a minute or two every 30–45 minutes |
See a doctor if you notice:
- Weakness in a hand or arm, or dropping things
- Numbness that doesn’t go away
- Pain with fever, or pain that wakes you every night
Book an assessment with Dr. Hemal
Call or WhatsApp us — we’ll find a time that suits you. No referral needed.
Frequently asked questions
Is there one correct posture?
Not really. Holding any position for too long causes strain — even a ‘perfect’ one. Changing position often, with a reasonable desk set-up and some strength in the right muscles, matters more.
Can poor posture cause headaches?
Yes. Tight neck and shoulder muscles and stiffness in the upper neck can cause headaches that start at the back of the head. These often improve with treatment and better work habits.
Is a laptop stand worth buying?
Usually yes — with a separate keyboard and mouse, so the screen can be at eye level while your hands stay low and relaxed.
Do you treat students?
Yes. Long study hours and phone use cause neck and back pain in students too. We teach simple habits and exercises that fit around their routine.