- By Iram Hussain
- Wed, 16 Oct 2024 05:38 PM (IST)
- Source:JND
Back problems are increasingly common among young adults due to poor posture, prolonged sitting and a lack of physical activity. Hours spent on screens combined with inadequate exercise lead to conditions like lower back pain and spinal strain. Maintaining a healthy lifestyle is crucial for spine and overall well-being as it supports not only our posture but also our body’s mobility and functionality.
In a conversation with Jagran English, Dr Saransh Gupta, Senior Consultant, Orthopaedic Spine Surgery, Max Hospital, Shalimar Bagh listed six essential preventive tips that can make a significant difference in spine health and can help to prevent back issues in youth.
Healthy Habits To Prevent Back Issues
Maintain Good Posture
One of the most effective ways to protect your spine is by maintaining good posture. Whether you’re sitting at a desk, standing or walking, being mindful of your body alignment can reduce strain on your back. When sitting, ensure your feet are flat on the ground and your back is supported by a chair that promotes the natural curve of your spine. Standing tall with shoulders back and head held high can also contribute to better spinal health.
Stay Active
Engaging in a well-rounded exercise routine that includes strength training, flexibility exercises and aerobic activities can keep the muscles that support the spine strong and flexible. Activities such as swimming, walking or yoga not only promote overall fitness but also help in maintaining a healthy weight and improving balance.
Practice Ergonomics Setup
In today’s digital age, many people spend hours at computers which can lead to poor posture and spinal strain. Practising ergonomics can significantly reduce this risk. Set up your workspace to support spinal health like using an adjustable chair that offers lumbar support, position your monitor at eye level and keep your keyboard at a height that allows your elbows to be bent at a 90-degree angle. Taking regular breaks to stand, stretch and move around can also help relieve tension.
Lift Correctly
To protect your spine when lifting heavy objects, bend at your knees instead of your waist, and keep the object close to your body as you lift. Use your legs to lift, not your back and avoid twisting your body while carrying heavy loads. When possible, ask for assistance or use tools such as dollies or lifting straps to prevent strain.
Maintain A Healthy Weight And Quit smoking
Carrying excess weight can put added stress on the spine, increasing the risk of pain and injury. A balanced diet rich in fruits, vegetables, whole grains and lean proteins combined with regular physical activity can help you achieve and maintain a healthy weight. Staying hydrated is also essential as proper hydration supports disc health and overall bodily function. Quitting smoking is one of the most significant steps you can take for your spinal health.
Prioritise Sleep
A supportive mattress and pillow can help maintain the natural curvature of your spine while you sleep. Aim for a sleep position that keeps your spine aligned, such as lying on your back with a small pillow under your knees or on your side with a pillow between your legs. Prioritising good sleep hygiene like maintaining a regular sleep schedule and creating a calming bedtime routine can also enhance sleep quality.