CHENNAI: Present-day lifestyle involves prolonged hours spent sitting, either working in front of computers, watching television at home, or even travelling. Sitting for long hours every day not only increases the chances of developing diabetes, heart disease, high blood pressure but also adversely affects spine health.
Neck and back pain are the most common complaints among desk workers who spend around 8-10 hours a day in a sitting position. Research has shown that prolonged sitting affects the ligaments, muscles, joints, and discs of the spine. Inactivity weakens the spinal, gluteal and abdominal muscles which reduces core strength. Bad posture like hunching or slouching forward, sliding to the chair’s edge and leaning back too much, neck bent to look high or low while looking at the computer screen — all of these can lead to chronic repetitive stress on the trunk muscles and spine structure that can cause significant back, neck or shoulder pain.
Poor posture
With age, gravity starts to work against us which further compresses the spine. Poor posture can add to the problem, compressing the spine even further, rounding the body, troubling the discs and leading to pain. Millions of people around the world are suffering from back and neck pain that can diminish the quality of life and prevent a person from accomplishing even the smallest of tasks.
Wearing high heels
Wearing high heels can often disrupt the alignment of the spine’s curvature. This can severely affect posture and cause the back and hips to flex.
Carrying load
Carrying heavy grocery bags, backpacks, shopping bags, etc. can make a person lean on one side. When the body stays tilted for long periods, it can cause pain in the neck and damage the spine.
Using mobile phones
Though using a mobile is a habit that has become a part of our lifestyle, it is important to remember that it can immensely damage the spine. Craning the neck to use a mobile or tilting the neck while talking on the phone puts a lot of pressure on the backbone.
Bad sleeping position
Wrong or bad sleeping positions can be detrimental to spine health. It can put increasing pressure on the spine arch and neck which ultimately leads pains the neck, joint and back. Ways to strengthen the spine
Maintain good posture
It is crucial to maintain good posture all day long, especially while doing daily routine activities like sitting at work, doing household chores, bending and lifting weights, travelling, etc. There should be adequate back support and the head and neck should be in alignment with the back while working in front of computers. Also, one should choose ergonomic chairs with adjustable height and armrests, and thigh support. It is also good to walk or stretch the back muscles every half an hour.
Exercise
Regular exercises can strengthen the spinal muscles and improve core muscle strength which can help
prevent spinal pain. Those who sit for long durations are likely to have weaker core strength. This adds more stress on the structures in the spine. Exercising regularly can improve the core strength and strengthen the muscles of the back as well as the neck and shoulders.
Sunlight and diet
The functionality of the discs in the spine depends to a large extent on their ability to retain water in their matrix. That’s why adequate water intake is important. Also, a balanced diet rich in calcium and vitamin D is essential for muscle and bone strength. Low vitamin D is associated with reduced muscle coordination. Loss of calcium from bones can lead to osteoporosis which can lead to fractures and also result in acceleration of disc degeneration. Therefore, one should always get some sunlight, eat healthily and hydrate well.
Quit smoking
The only factor that is proven to lead to early disc degeneration, apart from genetic composition, is tobacco smoking. Smoking can cause reduced blood supply to the vertebral bodies which affects the permeation of nutrients into the discs.
(The author is Deputy Chief Medical Officer, Jindal Naturecure Institute)
Rest assured
The spine is an essential factor in all movements of the body. A central and crucial connector within the human skeletal structure and an integral part of the body’s central nervous system, the spine also serves as the communication conduit for the body and brain. It is also responsible for regulating blood pressure and works with the brain to control bodily functions, including movement and behaviour.
It’s also prone to injury. That’s why neck and back pain are so common. According to the World Health Organization (WHO), back pain is the leading cause of disability globally, and at any given moment, it affects 577 million people worldwide.
There are certain ways to improve the strength of your spine to prevent and relieve painful neck and back injuries. N Elumalai, PhD Scholar in Yoga Science at Meenakshi Academy of Higher Education & Research, Chennai, shares five important asanas to keep your spine strong and
injury-free.
TADASANA (mountain pose)
STEPS
BENEFITS
UTTHITA PARSVAKONASANA (EXTENDED SIDE ANGLE POSE)
STEPS
BENEFITS
ADHO MUKHA SVANASANA (DOWNWARD FACING DOG POSE)
STEPS
BENEFITS
TRIKONASANA (TRIANGLE POSE)
STEPS
BENEFITS
BHUJANGASANA (COBRA POSE)
STEPS
BENEFITS