World spine day – Know Your Spine



ActivTips: –

  1. Maintain a proper posture appropriate to activity being indulged in.
  2. Rest, a good diet and regular exercise all contribute to a healthy musculoskeletal system.
  3. Sleeping on the stomach can strain the back, sleeping on the side with a pillow between the knees helps reduce back pain.
  4. Low Back Pain ranked as one of the most ‘distressing’ and ‘disabling’ conditions.
  5. Heavy lifting, sitting for long periods, repetitive movements all contribute to strain in the spinal segments.

The spine is complex structure of bones, muscles, ligament and discs. An issue in any of these components can affect normal functioning of the spine leading to back or neck pain.

Risk Factors

  • A sedentary lifestyle (a type of lifestyle with no or irregular physical activity)
  • Pregnancy, especially to new mothers
  • Aging
  • Obesity or overweight, as it adds more stress in your lower back
  • Smoking
  • Strenuous physical activity, which is improperly done.
  • Prolonged Improper Posture


The most common causes for leading to back or neck pain are as follows:

  • Muscle Strain/Spasm – A muscle strain/spasm may be caused due to improper posture or sudden physical activity such as heavy lifting, etc.
  • Structural Abnormalities –
    • Disc Degeneration
    • Osteoarthritis
    • Loss of Lumbar (lower back) Curvature
    • Osteoporosis
  • Improper Sleeping Posture
  • Improper Posture at Work

General Tips for a Healthy Spine

  • Posture – In order to have a healthy spine, you need to have a good posture. When you are sitting, your lower spine is loaded 3 times and poor posture leads to muscle pain in the lower back. Therefore, instead of slouching and leaning forward, sit up straight and align the ears, shoulders and hips in one vertical line
  • Lift right – If you do not use proper form while lifting an object, you can easily twist your back and damage your spine. So, be careful while lifting objects and for heavy object – get help
  • Sleep tight – Sleep on your side as sleeping on stomach puts additional strain on your spine
  • Healthy diet and exercise – Overweight or obesity can put pressure on your lower back. So, you have to stay active, exercise and eat a well-balanced diet to prevent lower back pain
  • Pay attention to any warning signs – Instead of ignoring spinal pain and problem, you have to treat it as untreated problems can lead to more complicated problems in the future

You also have to remember not to over exercise at the gym or self-medicate for a spinal problem. Always seek professional help to treat your back pain and to get the correct treatment.

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