Orthopedic and spine surgeon shares 5 most common spine problems and tips to prevent them

Orthopedic and spine surgeon shares 5 most common spine problems and tips to prevent them (Picture Credit: Pexels)

Spine troubles, in today’s day and date, have become an almost inevitable part of life for many Indians, regardless of age or occupation. Blame it in poor posture, sedentary habits, and endless hours glued to screens, all of which have made spinal health a silent crisis.

Nearly 60% of Indians will face spine-related issues in their lifetime, warns Dr Rajesh Parasnis, consultant orthopaedic and spine surgeon, Ruby Hall Clinic, Pune. So, what are the common spinal problems, and how can we prevent them before they escalate?

From college students hunched over laptops to office workers trapped in chairs, spine health is taking a battering. “Cervical spondylosis, once considered a problem for the elderly, is now common even in people under 30,” says Dr Parasnis. The growing screen obsession and inactivity are fuelling this surge, causing pain and stiffness that can seriously disrupt daily life. But it’s not just neck issues; the spine is vulnerable along its entire length, and knowing how to protect it is key.

Also read: World Spine Day 2025: Spine and deformity surgeon explains how obesity can have an impact on spine health

Dr Parasnis shares 5 common spine problems troubling india and tips to prevent them:

Cervical spondylosis (neck pain and stiffness): Ageing, poor posture, and screen use wear down the cervical spine, causing neck pain, headaches, and numbness. Dr Parasnis advises, “Avoid ‘text neck’ by maintaining good posture and taking breaks to stretch every 30 minutes.” Ergonomic chairs and desks also play a vital role.

Lumbar disc prolapse (slipped disc): When spinal discs bulge or rupture, nerves get pinched, triggering sharp lower back pain and leg weakness. Prevention focuses on safe lifting techniques, core strengthening exercises like yoga or Pilates, and maintaining a healthy weight to ease spinal pressure.

Sciatica: Compression of the sciatic nerve results in shooting pain down one leg, often accompanied by numbness. “Daily stretches, lumbar support, and sleeping on a firm mattress can ease symptoms and help prevent sciatica,” notes Dr Parasnis.

Spinal stenosis: A narrowing spinal canal squeezes nerves, leading to leg pain and weakness, especially when walking. Staying active with low-impact exercises such as swimming or walking is recommended, alongside regular spinal checkups after age 50.

Postural back pain (sedentary lifestyle syndrome): Long hours seated with poor posture cause dull aches, stiffness, and fatigue. “Follow the 20-20-20 rule—every 20 minutes, take a 20-second break and stretch,” suggests Dr Parasnis. Using standing desks and daily physical activity can significantly reduce symptoms.

Simple steps for everyday health:
While modern life demands hours in front of screens, small changes can protect your backbone. Correct posture, ergonomic furniture, and regular movement make all the difference. Early intervention through physiotherapy and exercise can turn the tide against chronic pain. Dr Parasnis says, “Your spine is central to your well-being. Care for it now, and it will carry you comfortably through all stages of life.”

Also read: Saif Ali Khan Talks Andropause On Two Much With Kajol And Twinkle; Endocrinologist Shares All About This Condition

FAQs on rise in spinal health problems in India:

1. Why are spinal health problems increasing in India?

Factors like sedentary lifestyles, increased screen time, poor posture, and lack of physical activity contribute significantly to the rise in spinal issues.

2. What are the common spinal health problems faced by people in India?

Common problems include herniated discs, spinal stenosis, sciatica, chronic back pain, and posture-related issues such as kyphosis and lordosis.

3. How can poor posture affect spinal health?

Poor posture puts extra strain on the spine, leading to muscle imbalances, disc degeneration, and chronic pain over time.

4. What preventive measures can help reduce spinal problems?

Regular exercise, maintaining proper posture, ergonomic workstations, avoiding prolonged sitting, and practicing stretching or yoga can help prevent spinal issues.

5. When should someone see a doctor for spinal pain?
If back pain persists for more than a few weeks, worsens, causes numbness, weakness, or affects mobility, it’s important to seek medical advice promptly.

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