Your computer screen should be at the eye level so that you dont have to bend the neck. Exercise at least 3-4 times a week, focussing on strengthening your core and spine muscles. You can perform 12 - 15 repetitions, 3 sets. And amongst the vast number of causes for low back pain, the most common cause is disc herniation. Also, avoid sustaining one position for long, change your position for a few minutes after every 30-40 minutes. You can perform 12 repetitions 2 sets for the same. Perform 15 repetition 3 sets. Avoid sitting on sofa or recliners while working with a laptop for long. Perform 3-5 repetitions of the same. Now pull the band towards you and let your elbow go behind your body. You can keep your hands under the curve of your back.Following are a few exercises that will helpCHIN TUCKS - While sitting, shoulders retracted back, just pull your chin back. Do not lift your legs up. It can cause neck pain or back pain (depending on the location of the herniation), with or without referring pain to arms or legs respectively.

ROWING - Take a theraband and put the centre of the band around any hook or handle in front of you approximately around shoulder level. You must use a chair with back rest and keep your back straight and supported.ERGONOMIC ADVICE AND EXERCISESWe can prevent or treat the symptoms of slipped disc by following ways:Maintaining good posture irrespective of the activity being done. Do not hold your breath. Now, you need to lift alternate legs up to around 20-30 degrees without bending your knees and without turning your spine.The writer is a manual therapist, AktivHealth.According to researches, nearly 80% of the population suffer from low back pain once during their lifetime.SPINAL BRACING / TABLE TOP POSITION - Lie on your back with both the knees bent to 90-90 position.Do not keep the neck bent for very long while reading or working China vertical band saw on laptop.

Disc herniation can either be due to mechanical dysfunction, bad posture and lack of exercise or can have genetic predisposition. Sit upright and hold the ends of the band in each of your hands.Nowadays, people are so busy with their work they do not realise that they are ruining their posture which eventually will lead to muscle imbalances and hence aches and pains in different joints of the body, most common being neck and back. Keep breathing normally.PRONE LEG EXTENSION - Lie down on your stomach and rest your arms on the side.  Avoid sitting in a slouched position. Perform 12-15 repetitions, 3 sets.SPINAL EXTENSION - While lying on your stomach and keeping hands on the side, lift your head and shoulder up towards the ceiling.When the disc between your vertebrae in the spine is partly protruding, which might or might not be pressing onto the corresponding nerves depending on the extent of protrusion, it is referred to as slipped disc or disc herniation.Doing regular exercises to strengthen core and spine muscles. Now you need to press your back down onto your hands and maintain this position for 10-20 seconds.

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