Every October 16th, World Spine Day reminds you take care of your spinal health. This year’s theme, "Invest in your spine", hits home in a world where slouching over screens has become second nature, even for children. From oversized schoolbags to long hours at office desks, the backs are taking a daily hit—and often, you don’t realise it until the pain starts. Let’s take a closer look at how every age group can stay one step ahead of spinal issues.
Multiple studies reveal that back pain isn’t just for old bones anymore.
"Not long ago, spine problems were something we mostly saw in older patients,” says Dr Pramod K Sudarshan, Senior Consultant Spine Surgeon at Apollo Hospitals, Bannerghatta Road. “But today, children and young adults are walking in with issues we wouldn’t expect until middle age.”
The shift, he explains, comes down to lifestyle—particularly post-COVID changes like online learning, remote work, and digital entertainment. “We sit too much, move too little, and carry heavy loads—whether it’s bags or stress.”
As a result a sharp spike is seen in back pain across all generations. However, Dr Sudarshan says that you can do something about it, starting today.
Here’s what children need to watch out for:
Slouching over screens, especially tablets and phones
Schoolbags heavier than 10–15% of their body weight
Sitting for long hours with poor posture
Lack of physical play and movement
Dr Sudarshan shares: “Encourage children to follow the ‘PACK’ rule—Pick a good bag, Adjust both straps, Carry only what’s needed, and Keep the back strong through active play.” Simple swaps like padded backpacks, using both shoulder straps, and limiting screen time can prevent lifelong damage.
For young adults: A ticking time bomb for back issues: Career-driven, always-on, and often hunched over laptops, young adults are now experiencing early spinal degeneration. “Poor ergonomics, sedentary jobs, stress and smoking are all risk factors,” says Dr Sudarshan.
He shares tips for this age group:
- Invest in ergonomic chairs with lumbar support
- Take a break every 30 minutes—stand, walk, stretch
- Practise yoga or pilates to strengthen the core
- Try standing desks or sit-stand hybrids
- Ditch smoking—it's bad news for your spine too
For the elderly, wear and tear is inevitable, but preventable too. “Osteoporosis is a major concern,” Dr Sudarshan warns. “Post-menopausal women especially must get DEXA scans and monitor bone health.”
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Here’s what helps:
- Calcium and Vitamin D—via diet or supplements
- 30 minutes of daily weight-bearing exercises
- Fall-proofing your home environment
- Use of walking aids or grab bars, if needed
- Most backaches, says Dr Sudarshan, go away with rest and care, but certain symptoms mean you should see a spine specialist right away:
- Persistent numbness or tingling
- Weakness in limbs
- Loss of bladder or bowel control
- Severe pain after a fall or injury
“Don’t ignore these signs,” urges Dr Pramod. “They could indicate nerve compression or serious spinal damage.”
Here are 6 steps to “invest” in your spine for life. Dr Sudarshan breaks it down with the INVEST acronym:
I – Ideal posture: Always sit, stand, and sleep with proper alignment N – Nourishment: Eat well, hydrate and maintain a healthy weight V – Vary your position: Don’t sit too long—keep changing it up E – Exercise & ergonomics: Build core strength and arrange your desk smartly S – Sleep & stress: Sleep well and avoid carrying stress in your body T – Thoughtful lifting: Bend from the knees, not your back, when lifting anything heavy
Whether you're 8 or 80, your spine deserves care, attention, and respect. Back pain may be common—but it isn’t normal.
Dr Pramod Sudarshan concludes, “Your spine is your pillar, invest in it, and it will support you for life.”
FAQs on spine health for different age groups:
1. How does spine health change with age?
As we age, spinal discs can lose hydration and elasticity, bones may weaken, and posture can decline—making age-specific spine care important at every stage of life.
2. What spine health tips are important for children and teens?
Encouraging good posture, limiting heavy backpack loads, staying physically active, and avoiding prolonged screen time are key to building a healthy spine early on.
3. How can adults maintain a healthy spine during working years?
Regular exercise, ergonomic workspaces, proper lifting techniques, and managing body weight help prevent back pain and support spine health during adulthood.
4. Are seniors more prone to spine problems?
Yes, seniors often face spinal degeneration, osteoporosis, and posture-related issues, which can increase the risk of pain, fractures, and mobility challenges.
5. Is physical activity safe for spine health at any age?
Absolutely. Age-appropriate physical activity strengthens core muscles, improves flexibility, and supports spinal alignment, benefiting people of all ages when done correctly.
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
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