World Spine Day 2025: Expert tips to prevent back pain and protect spine

This World Spine Day 2025, learn expert tips to protect your spine, improve posture, stay active, and prevent chronic back pain in a desk-bound world. (Image: Pexels)

In an age where many of us spend more time hunched over screens than standing upright, World Spine Day (16th October) arrives as a much-needed prod in the back. Experts warn that ignoring your spine today could mean living with regret tomorrow. As we shuffle between chairs, cars, and couches, it's time we ask, are we really sitting comfortably?

Every year, spinal conditions take a toll, not just on a person but also on families and entire healthcare systems. Dr Amit Chakrabarty, Director of Neurosurgery at CK Birla Hospitals, Jaipur, explains, “The best spine surgery is the one you never need. Prevention is always better.”

From slipped discs and spinal tumours to the rising epidemic of chronic back pain in younger adults, spinal issues are becoming more common than we’d care to admit. The theme for World Spine Day 2025 puts prevention and early action front and centre. While surgical innovation, from robotics to minimally invasive techniques, has come a long way, even the best operation can’t reverse years of neglect.

“Your spine supports posture, enables movement, and safeguards your spinal cord. It’s central to everything — from walking to working,” Dr Chakrabarty notes. Sadly, today’s desk-bound culture is working against us. Bad posture, lack of physical activity, and delayed treatment are setting the stage for long-term damage.

Also Read: World Physiotherapy Day 2025: Prevent back pain at your desk with these easy stretches and expert-approved posture tips

Dr Chakrabarty shares tips on how to care for your spine:

1. Stay active: Movement is medicine. Simple exercises and walks keep your back muscles engaged.
2. Posture check: Sit up, not slouch. Your spine isn’t designed to fold in half all day.
3. Think ergonomics: From desk height to pillow choice, daily comfort choices matter.
4. Don’t ignore early signs: Tingling, numbness, or stiffness? These are red flags, not quirks.
5. Start young: Schools and workplaces must promote spine-friendly environments. Prevention begins early.

Also Read: World Arthritis Day: Why more people in their 30s and 40s are getting arthritis, according to an Orthopaedic

FAQs on how to protect your spine:

Q: What are some exercises to keep my spine healthy?
A: Simple exercises like walking, stretching, and core-strengthening activities help keep your back muscles engaged and support spinal health.

Q: How can I improve my posture while sitting at a desk?
A: Ensure your chair supports your lower back, keep your feet flat on the floor, and your screen at eye level to avoid slouching.

Q: What ergonomic choices should I consider for daily comfort?
A: Pay attention to desk height, chair support, and pillow choice to maintain spine-friendly postures throughout the day.

Q: What should I do if I experience tingling, numbness, or stiffness in my back?
A: These symptoms could be red flags for spinal issues. Consult a healthcare professional for an early diagnosis and treatment.

Q: How can schools and workplaces promote spine-friendly environments?
A: Encourage ergonomic furniture, regular movement breaks, and awareness of good posture to support spine health from a young age.

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