If you work in an office in Karachi, Lahore, or Islamabad \u2014 or anywhere else in Pakistan \u2014 and spend 8 to 10 hours hunched over a laptop, you already know the pain. Your neck is stiff by Zuhr. Your shoulders feel like cement by 4 PM. Your lower back screams when you finally stand up. By the time you are stuck in evening traffic on Ferozepur Road or Shahrah-e-Faisal, the headache has set in. This is not just discomfort \u2014 it is one of the most preventable health issues facing Pakistani office workers and freelancers today. The good news is that you can fix most of it with a 10-minute stretching routine done at your desk, with no gym membership and no special equipment required.<\/p>\n
According to peer-reviewed research published in Physical Therapy (Oxford), neck pain from computer work affects 50 to 70 percent of office workers globally, and workplace stretching interventions of just 5 to 10 minutes daily significantly reduce neck and shoulder pain intensity [Source: Physical Therapy, Oxford Academic, 2018].<\/p>\n