Boost spine health: 6 healthy habits to keep your backbone strong, prevent age-related diseases

The best way to relieve backache and back strain is to practice correct posture. (Image: Canva)

A healthy backbone is crucial for one’s well-being in that it aids in maintaining good posture, mobilisation, and shielding the spinal cord at the centre, which prepares the body for actions by linking it to the brain. A backbone that is strong and looked after properly aids in the carrying out of activities of daily living, diminishes pain and minimises chances of injuries. Compromised spinal health, however, can precipitate persistent pain, reduced physical activity, and other complications that come with it, thus negatively influencing one’s life.

Fortunately, enough, loss of the spine structural integrity can be evaded. Certain practices can be absorbed in the daily activities of a person so that they do not strain their back or keep their back in healthy condition. Dr Saransh Gupta, Senior Consultant Orthopaedic Spine Surgery, Max Super Speciality Hospital Shalimar Bagh, shares ways of improving spine health with everyday practices.

Maintain good posture

The best way to relieve backache and back strain is to practice correct posture. Correct body position whilst sitting down, standing, or walking significantly helps to alleviate pressure in your spine and back. When sitting down, ensure that your feet are touching the ground, and sit on a supportive chair that aligns the normal curves of your spine. Even simple things like standing straight with shoulders back and head upright contribute positively to the well-being of the spine.

Stay active

It is important to note that staying active is of paramount importance to the health of the spine. It is important to participate in a comprehensive exercise program that includes both strength and aerobic exercises and exercises that increase the range of motion to prevent the muscles that support the spine from becoming weak and short. Swimming, walking, or yoga, for instance, are activities that not only enhance fitness levels but also assist in the management of body weight and improve posture. Thus, engage in at least 150 minutes of moderate-intensity aerobic activity in a week alongside muscle-strengthening activities on 2 or more days of the week.

Practice ergonomics

In the electronic era, many individuals are directly or indirectly glued to the computer screen for quite many hours, which can lead to poor sitting posture and strain on the spine. A solution to this is the practice of ergonomics, which helps significantly lower this risk. Make the most of your workstation for your spine: fit an adjustable chair with back support, ensure the screen is at eye level, and position the keyboard in a manner where the elbows are bent at a right angle. Allowing oneself to take breaks every so often to stand up, do some stretching, or walk around is also a good way of reducing stress.

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Proper lifting methods should be used

Back or spinal injuries are primarily attributed to improper lifting techniques. To protect the spine while lifting a heavy load, people should bend on their knees rather than back and hold the load as close as possible to their body before lifting it. When doing the actual lifting, use the legs only, and if not, do not carry heavy weights as it can strain the back. When able, do not be afraid to request help or use equipment such as dollies or lifting straps to avoid straining the body.

Keep the middle-level weight and quit smoking

Obesity may lead to back pain, as attaining a healthy weight puts less pressure on the spine. Engaging in a healthy diet full of fruits, vegetables, whole grains, and lean meat proteins coupled with exercising will help you lose or maintain your weight. Even if you eat and drink appropriately, water helps a lot since discs too need it for their proper functioning and that of the entire body.

Tobacco use, on the other hand, decreases the blood supply to the spine, which may prolong recovery efforts and raise the likelihood of degenerative diseases afflicting the spine. The memory of patients is tormented; thus, a purpose for addressing pain after surgical procedures is provided. If you are a smoker, do look for professional help using them or listen to other people's experiences to learn how to cope without cigarettes. Stopping smoking is the best decision you can make considering the preservation of your spine.

Make sleep a priority

The importance of quality sleep is frequently underestimated, although it is critical for the health of the spine. When sleeping, a good-quality mattress and a pillow can assist in preserving the natural contour of the spine. Try to assume a sleeping position that supports the spine, such as a supine position with a small cushion placed under the knees or a side-lying position with legs placed at a right angle to the torso and a pillow placed in between the legs. Better sleep practices, such as sticking to a sleep routine and engaging in relaxing pre-bedtime activities, may also improve the quality of sleep one gets.

Lifestyle changes of this nature can work wonders for the spine health and the quality of life in general. It is worth noting that in the case of any spine-related worries, a doctor should be consulted for appropriate recommendations. Start making healthy changes today to enjoy a more active and healthier lifestyle tomorrow.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.