World Spine Day 2023: 10 tips to care for the spine, keep it aligned & upright

From your motion to well-being, everything depends on your spine. (Photo: Jared Tabares via Pexels)

The spine plays a significant role in the human body as it primarily gives structural support, to stand upright and maintain posture. The spine also protects the delicate spinal cord which is a vital part of the central nervous system. The spine's flexibility and numerous joints allow a wide range of motions in different directions, making it significant to perform regular activities and movement. Even the slightest problem in the spine disturbs the posture and makes it difficult to perform daily functions which is why maintaining spinal health is of utmost importance. Experts weigh in

Spinal issues

The spinal cord is divided into three sections: cervical, thoracic and lumbar. Some common spinal issues are herniated discs, spinal stenosis, Degenerative Disc Disease, scoliosis, and osteoarthritis. (Photo: Bruce Blaus via Wikimedia Commons)

Some of the common spinal issues seen in humans include herniated discs, spinal stenosis, Degenerative Disc Disease, scoliosis, and osteoarthritis. These conditions typically arise due to factors like aging, poor posture, obesity, and genetic reasons. Herniated discs occur when the cushioning discs between the vertebrae rupture, causing pain. “Spinal stenosis is a condition caused by narrowing of the spinal canal, resulting in pressure on the spinal cord. Degenerative Disc Disease is caused by wearing down of discs between vertebrae causing pain and hindered mobility. Scoliosis is a curvature of the spine, which can be congenital or develop during growth. Osteoarthritis happens when the spine's protective cartilage wears down, resulting in pain and stiffness,” says Dr Hitesh Garg, head, Ortho Spine Surgery at Artemis Hospital, Gurugram.

Stay well

There are various things that one can do to keep their spine healthy. To ensure spinal health, regular exercise is important. Being physically active will keep spinal problems at bay. Indulge in exercises like swimming, walking, and core-strengthening exercises. Proper ergonomics, especially when sitting or lifting heavy objects, is crucial. Maintaining your weight is also important. A healthy weight reduces the strain on the spine. A balanced diet rich in calcium and vitamin D is important for bone health. Also, putting a halt on smoking can help in improving blood flow and reduce the risk of spine-related issues. Dr Prathap Addageethala, head of chiropractic, and director, Atlas Chiropractic and Wellness Pvt. Ltd, says, “the spine is made up of living tissue and as we age, the spine breaks down. The easiest way to keep a spine strong is to keep your spine moving. The most basic way to think about it is ‘if you don't use it, you lose it.’ Since modern lifestyles have become increasingly sedentary, movement of the body has become rare and optional. Any amount of it will work if you are just getting started. Getting the spine checked by a licensed and certified chiropractor (there are only 10 in the country) is also a great way to keep the spine tuned up, in alignment, and moving well.”

Catch them young

Children's spine health problems have notably become more prevalent in recent years. A study published in the Journal of Clinical Orthopaedics and Trauma in 2022, found that the prevalence of low back pain in children in India has increased by 50 per cent in the past decade. The study also found that lower back pain is more common in children who are overweight or obese, and in children who use electronic devices for long periods. Dr Harmanjit Singh Shah, senior consultant, Paediatric Orthopaedic, Madhukar Rainbow Hospital, Delhi says, “the vertebral column is a remarkable structure that plays a crucial role in the overall well-being of children. It serves as the body's central support system, protecting the spinal cord and allowing us to stand, sit, and move. Ensuring good spine health in children is of paramount importance as it can have far-reaching effects on their growth and development.” An increase in posture-related issues has been attributed to the popularity of sedentary lifestyles, which are fuelled by excessive use of electronic gadgets. Long periods of screen time frequently result in slouching and incorrect postures, which puts additional strain on the spine. Reduced physical activity, such as less outside play, can also weaken the muscles that support the spine, increasing the risk of spinal problems in children.

Take care

Regular check-ups with a healthcare professional are advisable for monitoring spinal health and addressing any emerging concerns. Seeking early medical attention for persistent back pain or signs of potential spinal issues can aid in timely diagnosis and appropriate management. Moreover, consulting a physiotherapist or healthcare provider for a customized exercise routine that caters to individual needs and conditions can be highly beneficial. Overall, being proactive and informed about spine health and taking appropriate preventive measures is key to leading a healthy and active life. Dr Umesh Shetty, senior orthopedic consultant and director, AXIS Multispecialty Hospital says, “it is critical to acknowledge the significance of spinal health on World Spine Day. One's general quality of life can be considerably improved by having a healthy spine. Furthermore, it is critical to raise awareness of spinal problems and to encourage behaviours that will strengthen and safeguard this important area of our anatomy.” People can take steps to preserve a strong and robust backbone that supports their well-being for years to come by being aware of the function of the spine, identifying frequent problems, and forming healthy behaviours.

Tips for a healthy spine

Dr Syed Ameer Basha Paspala, consultant, neurosurgery, CARE Hospitals, Banjara Hills, Hyderabad, lists the following essentials that each of us need to be mindful of:

Practise good posture: Whether sitting, standing, or walking, maintaining proper posture reduces the strain on your spine and helps prevent long-term issues.

Stay active: Engage in regular exercise to strengthen the muscles supporting your spine. Activities like swimming, yoga, and core exercises are particularly beneficial.

Lift properly: When lifting heavy objects, use your legs, not your back, to minimise the risk of injury.

Ergonomics: Ensure your workspace and home are ergonomically designed to support a healthy spine.

Stay hydrated: Drink plenty of water to keep spinal discs properly hydrated.

Maintain a healthy weight: Excess weight can strain the spine, so strive to maintain a healthy weight through a balanced diet and regular exercise.

Stretch and relax: Incorporate stretching and relaxation techniques to reduce muscle tension and stress on the spine.

Quit smoking: Smoking can affect blood flow to the spine and hinder the body's ability to heal.

Sleep right: Use a supportive mattress and pillow to maintain proper spinal alignment while sleeping.