Maintaining spine health is crucial for everyone. However, tall people need to be more careful and committed to improving their spine health. This is because tall individuals may be more susceptible to back pain due to increased strain on their spinal muscles, says Dr B. Mohapatra, Associate Director—Spine Surgery, The Indian Spinal Injuries Centre, New Delhi. Speaking with the OnlyMyHealth team, the doctor shares valuable insights on common spine problems among tall people and ways to prevent them.
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Are Tall People More Prone To Spine Issues?
“It may be somewhat correct that tall people can be more prone to back pain compared to people of average height. Tall people often face back pain due to increased strain on their spinal muscles. Poor posture and lack of core strength can also lead to chronic back pain,” says Dr Mohapatra.
A 2015 study from the HUNT survey published in the BMJ Open found that women who were 170 cm or taller had a 19% higher risk of developing low back pain than those under 160 cm, even after adjusting for lifestyle factors.
According to Dr Mohapatra, common spine issues in tall people include:
- Chronic back pain due to spinal muscle strain
- Postural issues leading to discomfort
- Increased risk of disc problems due to improper spinal alignment
How To Improve Posture To Prevent Back Pain In Tall People
Maintaining good posture is key to preventing back pain. Tall individuals should focus on:
- Keeping their shoulders relaxed and back straight
- Avoiding slouching or hunching over desks
- Ensuring their workspace is ergonomically set up
Additionally, regular exercise plays a key role in maintaining a healthy spine. "Exercises such as core stability exercises, core strengthening exercises, abdominal strengthening exercises, regular walks, and light cardiovascular exercises can strengthen the spinal muscles in tall people and reduce strain," the doctor emphasises.
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Are Standing Desks Helpful For Tall People?
For working professionals who are tall and have a desk job, standing desks can prove beneficial. This is because these working tables can be adjusted to a comfortable height, reducing strain on the back.
However, prolonged standing is not ideal. Experts recommend changing posture every 46 minutes to minimise back stress.
The Best Sleeping Positions For Spine Health
It is important to note that sleeping positions also impact spine health. The best posture for tall individuals is sleeping on their side with their knees and hips flexed, shares Dr Mohapatra.
This position helps relax back muscles and reduces strain on the spine.
Other everyday habits that tall people can practise to maintain spine health include:
- Regularly doing back exercises
- Maintaining proper posture
- Frequently changing posture at the workplace
- Avoiding weight gain
Bottomline
While being tall may increase susceptibility to spine issues, adopting healthy habits and making ergonomic adjustments can help prevent chronic back pain. Regular exercise, good posture, and proper sleeping positions play a vital role in maintaining a healthy spine.