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Long hours spent travelling to and from work may be contributing to back and neck discomfort, even when people have a comfortable office chair waiting for them. Doctors say prolonged sitting, poor posture, road vibrations and limited movement during daily commutes can place additional strain on the spine.

Long hours of sitting can leave the spine stiff

A lengthy commute often means remaining in one position for extended periods. Whether travelling by car, bus or train, limited movement can cause stiffness and increase strain on the back.

Dr Pradeep Singh, Senior Consultant at LH Hiranandani Hospital, said commuting itself does not necessarily cause back problems, but prolonged travel, poor posture, road conditions and lack of movement can increase the risk.

For journeys lasting several hours, he recommends changing position regularly and taking short walking breaks every 45 to 60 minutes when possible.

Your driving position matters

Drivers may unknowingly put additional pressure on their backs by sitting too close to the steering wheel, leaning forward or reclining excessively.

Doctors recommend adjusting the seat before starting the journey and ensuring adequate lumbar support. Keeping the back supported instead of remaining perched forward throughout the trip can help maintain a more comfortable position.

Potholes and heavy bags can add to the strain

For people travelling on two-wheelers, repeated exposure to potholes, road vibrations, sudden braking and jerks can place additional stress on the muscles and joints around the spine.

Heavy bags can also increase the load on the back. Doctors advise carrying only what is necessary, slowing down before potholes and speed breakers, keeping the elbows slightly bent and avoiding a hunched riding posture.

Looking down at your phone can hurt your neck

Commuting can also become an extended period of phone use. Spending much of a journey with the head bent down can leave the neck and upper back feeling tight, particularly when followed by several hours at a desk.

Doctors recommend raising the phone closer to eye level when necessary and using part of the journey to look ahead, relax the shoulders and change position.

Small changes can protect your spine

Experts say improving back health requires more than simply changing an office chair. Strengthening the core, gluteal and back muscles, along with flexibility exercises, can support overall spine health.

For commuters, small changes in posture, movement and travel habits may make a meaningful difference when repeated every day