World Spine Day, observed annually on October 16, emphasises the importance of spine health and raises awareness about spinal disorders. In today’s sedentary lifestyle, where hours are spent sitting, poor posture and back pain have become common complaints. Neglecting spinal health can lead to long-term issues like chronic pain, stiffness, and mobility problems. By making simple changes to our daily habits, we can maintain a healthy spine and avoid debilitating issues.
Impact of a Sedentary Lifestyle on Spine Health
Prolonged sitting puts enormous pressure on the spine. Inadequate support, improper posture, and lack of movement strain the muscles and discs in your back, leading to discomfort and injury. It’s important to recognise that your spine needs regular movement to stay healthy. Remaining in a seated position for extended periods without taking breaks for movement or adjusting posture can contribute to spinal misalignment, leading to persistent pain.
Improving Posture
Good posture is essential for maintaining a healthy spine and reducing back pain. Here are some actionable tips to improve posture:
Maintain a neutral spine: Ensure that your back is straight, your shoulders are relaxed, and your feet are flat on the ground when sitting. Your head should be aligned with your spine to avoid additional stress on the neck and back.
Use ergonomic furniture: Investing in ergonomic furniture, such as a chair with proper lumbar support, is critical for spinal health. Adjust your chair height so your knees are at a 90-degree angle, and your eyes are level with your computer screen.
Take frequent breaks: Sitting for long periods without movement can strain the spine. Stand, stretch, or walk for at least 5–10 minutes every hour to release tension in the muscles and improve circulation.
Strengthen core muscles: Strong core muscles are key to supporting the spine. Incorporating core-strengthening exercises into your routine can help maintain good posture and prevent back injuries.
Also read: Do I Need Spine Surgery? Expert Helps You Find Out
Tips For Spine Care
To understand the tips for spine care, OnlyMyHealth team interacted with Dr Arjun Srivatsa, Director and Head of the Institute of Neurosciences at Sakra World Hospital, Bengaluru.
According to Dr Srivatsa, spine health should be a priority for everyone, especially those leading sedentary lifestyles. On World Spine Day, he shared five essential tips for taking care of your spine:
Stay Active, But Not Overactive
“Spine problems happen to people who are overactive. Make it a point to respect the spine and keep activity enough to be fit and healthy,” Dr Srivatsa advises. Regular movement is crucial, but overexertion can cause damage to the spine.
Avoid Smoking
Smoking has been linked to various health issues, including spine problems. Dr Srivatsa warns, “Smoking increases the risk of spine problems. Smoking is better avoided if there is a history of back problems.”
Listen to Your Back
Your body signals when it needs rest or activity, and your back is no exception. “Listening to your back is as important as listening to your body in terms of activity and rest,” says Dr Srivatsa. “Good sleep and a balanced diet go a long way in keeping the spine healthy.”
Morning Walks and Spine Exercises
Regular physical activity is key to a healthy spine. “A regular morning walk or swimming followed by spine exercises helps to keep the spine in shape,” Dr Srivatsa recommends.
Don’t Ignore Back Pain
Persistent back pain is a red flag. “Do not ignore back pain. Persistent pain, morning back pain, and pain in legs while walking require immediate attention from a doctor,” Dr Srivatsa stresses.
Also read: Here's How Hybrid Working Modules Affected the Spine Health Of People?
Conclusion
Taking care of your spine is essential for overall well-being. By adopting healthier habits, such as maintaining good posture, staying active, and using ergonomic solutions, you can reduce the risk of back pain and long-term damage. Dr Srivatsa highlights, respecting your spine and being mindful of your body's needs are key to ensuring a pain-free and healthy life.