An expert guide to keeping your spine strong and healthy

When it comes to persistent back pain youre not alone in your journey Countless individuals grapple with the daily challenges of back discomfort which can significantly impact their overall wellbeing Many people endure this pain without delving into its underlying causesDr Shekhar Bhojraj spine surgeon Lilavati Hospital says ldquoMaintaining a healthy spine is essentialrdquo A robust and wellcaredfor spine isnt just the key to alleviating current discomfort its your best defence against future back issues By embracing a series of lifestyle changes and habits you can revitalise your spine and restore it to its optimal conditionThe surge in back and spinerelated issues shouldnt come as a surprise given the prevailing sedentary lifestyles in todays society Prolonged hours of sitting at desks constant slouching over smartphones and a general lack of physical activity all contribute to the overall deterioration of spinal health Its no wonder that many individuals will at some point experience back pain in their livesThis problem is further exacerbated by a glaring lack of emphasis on physical activity Its imperative that we confront these issues before they become even more prevalent in the futureTo maintain a strong and healthy back with an optimally functioning spine there are several critical steps to followStretching and strengtheningIncorporate regular stretching and strengthening exercises into your routine These exercises are key to effectively managing and controlling spine pain over the long termMaintain a healthy weightExcessive weight places physical stress on the spine potentially worsening or impairing spinal conditions Maintaining a healthy weight is crucial for overall spinal healthQuit smokingNicotine found in cigarettes acts as a vasoconstrictor limiting blood flow and reducing the supply of oxygen and nutrients to the spine This can expedite inflammation and the degeneration of the spine and the body as a wholeDietary choicesAvoid inflammatory foods such as dairy refined sugar and processed foods Opt for plantbased foods with lowcalorie content and antiinflammatory properties including fresh fruits vegetables whole grains nuts lentils pulses and legumesWorkplace ergonomicsProactive workplace ergonomics prevent back and spine issues Employers should invest in ergonomic office chairs and standing desks while encouraging regular movement breaks during work hours These measures not only reduce the risk of developing back problems but also enhance employee productivityProper lifting techniquesWhen handling heavy objects always use proper lifting techniques This involves maintaining a straight back bending at the knees and engaging the strength of your legs to execute the lift reducing the pressure on your spineAvoid prolonged immobilityIf your job requires extended periods of sitting take regular breaks to incorporate movement into your daily routine Activities such as walking or stretching help maintain the flexibility and agility of your backPractice yogaEngage in yoga for improved physical and mental wellbeing Yoga enhances muscle strength and flexibility but beginners should take precautions if they have preexisting back or neck issues Seek guidance from a yoga practitioner who can provide suitable modifications to ensure spine safety and maximise posture benefitsSleep postureMaintain a proper posture while sleeping Avoid sleeping on your stomach as it can strain your spine Sleeping on your side can alleviate sleep apnea symptoms and lead to more restful sleep Invest in a supportive mattress and a pillow that keeps your neck in alignment for optimal comfortListen to your bodyIf you experience persistent back discomfort its advisable to consult with a specialist Issues related to the spine should never be underestimatedBy incorporating these lifestyle choices youre not only preventing potential pain and discomfort but also investing in the longterm wellness of your spineDisclaimer This information does not replace professional medical advice Consult a qualified specialist or your physician for personalised guidance