Steps To Prevent Spine Issues: Every year, World Spine Day is observed on 16th October as a reminder to understand the significance of spine health and the steps one may take to avoid spine-related problems. Spine problems are among the primary causes of disability across the world, with millions of people suffering from back pain, disc degeneration, and posture-related disorders. The spine supports the movements, protects the spinal cord and helps in balancing and posture of the body.

In a conversation with Jagran English, Dr. Gajendra Singh Sandhu, Consultant - Neurosurgery, Manipal Hospital, Ghaziabad listed seven steps to prevent spine issues and keep a healthy back.

Steps To Prevent Spine Issues

Practice Good Posture

Maintaining the right posture is one of the most significant habits one should practice for spine health. Whether seated, driving, or standing, you are putting stress on your spine, thereby making it prone to injury. Proper posture always means sitting up straight, keeping your shoulders back and in line, your feet on the floor and knees bent at right angles while seated. A good posture causes minimum stress on the spine.

Stay Active and Exercise Regularly

Regular exercise can help strengthen the muscles supporting the spine, increase flexibility and reduce the possibility of spinal injuries. Activities such as walking, swimming or cycling can help build core strength and enhance stability in the spine. The movements involved in exercising those abdominal muscles and back muscles also help strengthen your spine.

Lift Objects Correctly

Poor lifting techniques put stress on the spine, potentially causing painful injuries like a herniated disc or torn muscles. While picking up an object from the floor, bend at the knees, not your back and get the object close to your body. Engage your core muscles and do not twist to avoid any sudden injury to the spine.

Maintain a Healthy Weight

Excess body weight, especially in the stomach area puts more pressure on your spine and this causes backaches and chronic spinal troubles. Overweight people are also likely to find themselves suffering from disc degeneration and spinal stenosis. A balanced diet combined with regular physical exercise regulates one's body weight and later reduces the load on your spine.

Stretch Regularly

Stretching is essential as it helps you maintain flexibility in various parts of the body and prevents you from getting areas that surround your spine to become tight muscles. With normal and regular stretches, particularly on your neck, shoulders and lower back, there's sure to be a decrease in the level of tension and thus can help enhance your range of motion. Simple poses such as the cat-cow pose or child's pose can help you enhance your flexibility and the health of the spine.

Maintain Proper Sleep Habits

Your posture while sleeping and the quality of the mattress can also indicate the condition of your spine. Sleeping on an appropriate mattress supports the proper alignment of your spine. Experts also propose that one should sleep either on their back or side with a pillow between their knees to avoid pressure on the lower back. Always avoid sleeping on your stomach because it's a strain on the lower back.

Avoid Sitting For Extended Periods

Sitting for long periods without interruption can cause poor posture as well as increased stress on the spine. If you have a job in which you have to sit for long hours, you should take regular breaks to stand, stretch and walk around. You might also look at getting a sit-stand desk to be able to alternate between sitting and standing throughout the day.

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