While oral hygiene is taught to us from an early stage, spinal hygiene is yet unknown to the majority. Even though the spine is a core pillar of our physical health, it gets noticed only after pain or injury occurs. From a clinical point of view, this later recognition is the main reason behind the mounting incidence of spinal disorders among adults and adolescents alike, these days.
We spoke to Dr Kiran Lingutla, Senior Consultant - Orthopaedic Spine Surgeon, CARE Hospitals, Banjara Hills, Hyderabad, who explained spinal hygiene and why it matters.
What Is Spinal Hygiene?
"Spinal hygiene is the practice of maintaining your spine’s health through everyday habits. It’s not just about posture or doing back exercises. It’s about becoming aware of how you use your body throughout the day, when you sit, stand, lift, work, or even rest," said Dr Lingutla.
Why We Ignore Our Spines
The spine does a lot of heavy lifting. It holds us upright, protects the spinal cord, and helps us move. But because it’s hidden and doesn’t demand attention like a toothache does, we tend to forget about it. Unfortunately, the signs of wear and tear often show up only after the damage.
"Modern life doesn’t help. Hours spent hunched over screens, sitting for long periods, or sleeping on unsupportive mattresses all strain the spine. Even school children today are developing early signs of spinal stress due to heavy backpacks and excessive screen use,” added Dr Lingutla.
According to the Gulhane Medical Journal, postural control is essential for performing daily activities, involving the alignment of limbs, spine, and head. Imbalances can lead to postural asymmetry, causing hyperactivity in some muscles and weakness in others, which creates muscle imbalances. This can place excessive stress on joints and the skeletal system, leading to discomfort. Good posture minimises stress on joints, while poor posture results in improper alignment and increased musculoskeletal pain.
Also Read: Cervical Spondylitis Warning Signs: Are Your Daily Habits Putting You At Risk?
What Spinal Hygiene Looks Like
Think of it as daily upkeep. These habits don’t take long, but they go a long way:
- Sit and stand with awareness: Try to keep your spine in a neutral position, not slouched, not overly arched.
- Move every hour: Even short stretch breaks can relieve pressure on the spine.
- Set up your workspace properly: Your screen should be at eye level, feet flat on the floor, and back well supported.
- Strengthen your core: Exercises that support your back, like planks or gentle bridges help reduce strain.
- Lift smart: Always bend at the knees, not your waist, and keep heavy objects close to your body.
Why It’s So Relevant Today
"Post-pandemic, many of us switched to remote work. But makeshift desks and poor chairs became the norm, and our spines have paid the price. I've seen a steady rise in people with neck pain, mid-back stiffness, or lower back aches, many of whom didn’t have issues before 2020. And it’s not just adults. Teenagers are now showing early signs of disc changes, all due to poor posture and reduced physical activity," highlighted Dr Lingutla.
Signs You May Be Ignoring Your Spine
Here are a few common signals that often get brushed off:
- Persistent neck or back tightness
- Headaches that get worse after long hours at a screen
- Tingling in the arms or legs
- General fatigue after sitting or standing too long
Small Changes, Big Results
You don’t need perfect posture every minute. What helps most is regular awareness. Start with small habits:
- Add two minutes to your morning routine
- Use a cushion or lumbar support while driving
- Adjust your chair height and screen angle
- Avoid lounging with your head tilted forward for long
- Even simple shifts like choosing the right footwear or sleeping position can ease daily strain.
When It’s Time to See a Specialist
Spinal hygiene works best as a preventive measure. But if pain persists or if you notice weakness, coordination issues, or numbness, it’s time to get checked. A proper assessment can rule out conditions like disc herniation, nerve compression, or spinal stenosis.
The earlier we catch these problems, the more we can do with non-surgical options, like physical therapy, lifestyle modification, or guided rehabilitation.
Bottomline
Dr Lingutla concluded, "Your spine influences everything from your movement to your sleep, even your breathing. Poor spinal health can lead to fatigue, reduced mobility, and even impact your mood. Hence, it needs to be a part of daily life. It’s not about fear, it’s about respect. Your spine supports you through everything. Taking five minutes a day to care for it isn’t just wise, it’s essential."
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]