World Spine Day 2024: Keep your spine strong, posture correct with these simple expert tips

Benefits of yoga: Engage in regular low-impact exercises like walking, weight training, swimming, or yoga. These activities strengthen the muscles supporting your spine and improve flexibility (Image: Canva)

As you grow older, taking care of your spine becomes increasingly important. A lifetime of wear and tear, combined with factors like poor posture, inactivity, or lifting heavy objects incorrectly, can lead to a weakening spine, resulting in pain and discomfort. You might find yourself wincing when bending down or feeling stiff after sitting for a long time, these are signs that your spine health may need attention.

Maintaining spine health becomes increasingly important as you grow older, says Dr Debashish Chanda, lead consultant, orthopaedics, CK Birla Hospital, Gurugram. However, he adds that with simple lifestyle changes, you can protect your spine and reduce the risk of long-term issues.

Dr Chanda suggests essential tips to keep your spine in top shape:

• Move more: Engage in regular low-impact exercises like walking, weight training, swimming, or yoga. These activities strengthen the muscles supporting your spine and improve flexibility.

• Improve your posture: Be mindful of your posture while sitting, standing, and lifting. Use ergonomic furniture and adjust your workstation to promote spinal alignment.

• Build you core muscles: Strengthening your core muscles is essential for supporting your spine. Include  exercises like planks and bridges to enhance stability and reduce strain on your back.

• Manage weight: Excess weight puts extra stress on your spine. Maintain a balanced diet rich in fruits, vegetables, and whole grains, paired with regular exercise to manage your weight effectively.

• Stay hydrated: Proper hydration is key to spinal health. Drink plenty of water to keep your intervertebral discs hydrated and maintain their cushioning properties.

• Quit bad habits: Smoking reduces blood flow to the spine and increases the risk of degenerative disc disease, while excessive alcohol consumption can lead to osteoporosis and spinal fractures. Quitting these habits can significantly benefit your spine.

• Regular check-ups: Schedule regular visits to your healthcare provider. Early detection of spinal issues can lead to more effective treatments and better outcomes.

• Comfortable footwear: Choose shoes that provide adequate arch support and cushioning. Poor footwear can misalign your body and cause back pain.

• Stay stress free: Chronic stress leads to muscle tension, contributing to back pain. Practice relaxation techniques like meditation, deep breathing, or tai chi to alleviate stress.

• Sleep better: Make sure your mattress and pillows support proper spinal alignment. Side-sleeping with a pillow between your knees is often recommended for optimal back health.