Your spine needs regular movement to stay healthy, says Dr Arjun Srivatsa, Director and Head of the Institute of Neurosciences at Sakra World Hospital, Bengaluru (India). Sitting for long periods without moving or adjusting your posture can lead to misalignment of the spine and persistent pain.
Improve posture
Good posture is essential to maintaining a healthy spine and reducing back pain. Here are some ways to improve your posture:
Maintain a neutral spine: Make sure your back is straight, your shoulders are relaxed, and your feet are flat on the ground when sitting. Your head should be in line with your spine to avoid putting extra strain on your neck and back.
Use ergonomic furniture: Investing in ergonomic furniture, such as a chair with proper lumbar support, is important for spinal health. Adjust the chair height so that your knees are at a 90-degree angle and your eyes are level with your computer screen.
Take regular breaks: Sitting for long periods of time without moving can put strain on your spine. Get up, stretch, or walk for at least 5–10 minutes every hour to release muscle tension and improve circulation.
Strengthen your core muscles: A strong core can support your spine. Incorporating core strengthening exercises into your routine can help maintain good posture and prevent back injuries.
How to take care of your spine
Stay active, but not too active
Regular exercise is important, but overexertion can damage the spine.
Balanced diet
A balanced diet with the right amount of vitamins and nutrients helps maintain our overall health as well as our spine. Some important minerals for bones and muscles are vitamin D3, calcium and magnesium.
Do spinal exercises
Back strengthening exercises help relax the muscles. Additionally, activities such as walking or swimming help control weight and keep muscles active.
Maintain a healthy weight
Being overweight increases pressure on the spine and can cause poor posture, contributing to lower back pain.
Don't ignore back pain
“If you have persistent back pain for a long time without improvement, you should go to the hospital for examination and timely treatment,” Dr. Srivatsa emphasized.
