An expert guide to keeping your spine strong and healthy

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When it comes to persistent back pain, you're not alone in your journey. Countless individuals grapple with the daily challenges of back discomfort, which can significantly impact their overall well-being. Many people endure this pain without delving into its underlying causes.

Dr Shekhar Bhojraj, spine surgeon, Lilavati Hospital says, "Maintaining a healthy spine is essential." A robust and well-cared-for spine isn't just the key to alleviating current discomfort; it's your best defence against future back issues. By embracing a series of lifestyle changes and habits, you can revitalise your spine and restore it to its optimal condition.

The surge in back and spine-related issues shouldn't come as a surprise, given the prevailing sedentary lifestyles in today's society. Prolonged hours of sitting at desks, constant slouching over smartphones, and a general lack of physical activity all contribute to the overall deterioration of spinal health. It's no wonder that many individuals will, at some point, experience back pain in their lives.

This problem is further exacerbated by a glaring lack of emphasis on physical activity. It's imperative that we confront these issues before they become even more prevalent in the future.

To maintain a strong and healthy back with an optimally functioning spine, there are several critical steps to follow:

Stretching and strengthening:
Incorporate regular stretching and strengthening exercises into your routine. These exercises are key to effectively managing and controlling spine pain over the long term.

Maintain a healthy weight:
Excessive weight places physical stress on the spine, potentially worsening or impairing spinal conditions. Maintaining a healthy weight is crucial for overall spinal health.

Quit smoking:
Nicotine, found in cigarettes, acts as a vasoconstrictor, limiting blood flow and reducing the supply of oxygen and nutrients to the spine. This can expedite inflammation and the degeneration of the spine and the body as a whole.

Dietary choices:
Avoid inflammatory foods such as dairy, refined sugar, and processed foods. Opt for plant-based foods with low-calorie content and anti-inflammatory properties, including fresh fruits, vegetables, whole grains, nuts, lentils, pulses, and legumes.

Workplace ergonomics:
Proactive workplace ergonomics prevent back and spine issues. Employers should invest in ergonomic office chairs and standing desks while encouraging regular movement breaks during work hours. These measures not only reduce the risk of developing back problems but also enhance employee productivity.

Proper lifting techniques:
When handling heavy objects, always use proper lifting techniques. This involves maintaining a straight back, bending at the knees, and engaging the strength of your legs to execute the lift, reducing the pressure on your spine.

Avoid prolonged immobility:
If your job requires extended periods of sitting, take regular breaks to incorporate movement into your daily routine. Activities such as walking or stretching help maintain the flexibility and agility of your back.

Practice yoga:
Engage in yoga for improved physical and mental well-being. Yoga enhances muscle strength and flexibility, but beginners should take precautions if they have pre-existing back or neck issues. Seek guidance from a yoga practitioner who can provide suitable modifications to ensure spine safety and maximise posture benefits.

Sleep posture:
Maintain a proper posture while sleeping. Avoid sleeping on your stomach, as it can strain your spine. Sleeping on your side can alleviate sleep apnea symptoms and lead to more restful sleep. Invest in a supportive mattress and a pillow that keeps your neck in alignment for optimal comfort.

Listen to your body:
If you experience persistent back discomfort, it's advisable to consult with a specialist. Issues related to the spine should never be underestimated.

By incorporating these lifestyle choices, you're not only preventing potential pain and discomfort but also investing in the long-term wellness of your spine.

Disclaimer: This information does not replace professional medical advice. Consult a qualified specialist or your physician for personalised guidance.