Sitting for hours with laptops perched on laps and backs rounded is no longer harmless. Hyderabad physiotherapist Meera Rao has seen it: “I treated four 25-year-olds this week for slipped-disc-like pain,once the domain of 50‑year‑olds.”

Orthopaedic clinics across Hyderabad’s tech zones, from Madhapur to Gachibowli, show a steady rise in postural injuries among people in their 20s and early 30s. Doctors highlight sedentary work, poor posture, vitamin D and B12 deficiencies, and weak spinal muscles from prolonged sitting. A national-level survey from the COVID WFH phase found 70% of desk workers reporting body aches: 43% upper back/neck, 36% lower back.

Telangana techie Rajesh B, 29, works 10+ hours daily from home. “My chair has no lumbar support; by evening I’m hunched and stiff.” MRI showed bulges in two discs. Orthopaedist Dr Sunil Varma says the discs are wearing out under constant load: “Unless posture, screen height, chair support change, and people move, this becomes chronic.”

Adding to that, Dr Anila Rachamalla, a spine-focused physiotherapist in Himayatnagar, said, “Most people don’t realise they’re sitting in damaging positions for hours. It’s not just pain, it’s disc dehydration, muscular imbalance, and long-term damage. We’re seeing postural kyphosis in people as young as 24.”

A 2025 Telangana wellness survey found that over 62% of urban desk workers in the state had not used ergonomic furniture in the past year. Experts recommend adjustable chairs, screen at eye level, and standing breaks hourly.

Hyderabadi start-up consultant Sneha, 27, turned things around by installing a footrest, using a laptop stand, and moving every hour. “Founder funding came through, but more importantly, my back pain disappeared in two weeks.”

Several physiotherapy clinics across Secunderabad and Jubilee Hills are now offering virtual posture assessments and weekly mobility sessions to counteract these patterns.

Prevention checklist:
* Ergonomic chair or lumbar support
* Screen at eye level
* 5 minutes standing/stretching every hour
* Core-strengthening daily
* Adequate hydration and vitamin D/B12

Small adjustments today could prevent a decade of pain. In Hyderabad’s desk-driven life, the real strength lies in your spine.