Did you know that nearly 80% of adults experience back pain at some point in their lives? The World Health Organisation estimates that around 15 million people were living with spinal cord injuries in 2021.

A spine injury, also known as spinal cord injury, refers to harm or impairment of the spine. It can be caused due to spinal infections, degenerative disorders, birth anomalies, tumours, or traumatic incidences like road accidents.

Dr. Vikas Gupta, a neurosurgeon with rich years of experience in brain and spine surgery, shares his advice, “Whether it is from long hours at a desk, improper lifting, or a sedentary lifestyle, spine care is important for holistic well-being. A healthy back ensures mobility and enhances your quality of life.”

In this blog, we will explore practical tips on how to avoid back injuries and best practices for back and spine health.

How Important is Your Spinal Health?

Your spine plays a vital role in supporting your body, protecting your nervous system and enabling movement. Bad spinal health can cause limited mobility, chronic back pain, and a poor quality of life.

Common consequences of neglecting spinal care include:

• Chronic back pain
• Increased risk of injuries
• Reduced flexibility and mobility
• Poor posture and spinal misalignment

By incorporating simple back pain prevention strategies, you can maintain a healthy spine and avoid these issues.

The parent of a girl who was suffering from spinal problems expressed gratitude for prompt treatment by Dr. Vikas Gupta, “I got my daughter’s spine surgery done from Dr Vikas Gupta, I chose him after consulting 20 doctors before, he diagnosed the problem very first day, and performed the surgery with great results, I consider him genius and perfectionist, this is my personal experience.”

How to Maintain a Healthy Spine at Any Age?

Your spine supports your entire body. Keeping it strong and flexible is essential, no matter your age. Here are some key tips to maintain a healthy spine at every stage of life.

1. Regular Exercises for a Strong Back

Strengthening your back muscles is one of the most effective ways to prevent spinal injuries. Focus on core strengthening and mobility exercises such as planks, bridges, child’s pose, cat-cow stretch, etc. 

Besides, activities like yoga and pilates improve posture and spinal flexibility. 

2. Posture Correction Tips

Bad posture is a leading cause of back pain and spinal misalignment. You can follow these posture correction tips for a healthy back:

• While sitting: Keep your back straight, shoulders relaxed, and feet flat on the ground. You can also use an ergonomic chair for lumbar support.
• When standing: Avoid slouching and stand tall with your weight evenly distributed on both feet.
• While using screens: Keep your screen at eye level to prevent neck strain, and use a standing desk if possible.

3. Safe Lifting Techniques

Lifting heavy objects improperly can cause spinal injuries. Here are spine health tips on how to lift safely:

• Bend at the knees, not the waist: This keeps the strain off your lower back.
• Hold objects close to your body: Reduces the force on your spine.
• Avoid twisting while lifting: Use your legs to pivot instead.

4. Healthy Weight Management

Excess weight puts extra stress on your spine, leading to pain and posture issues. Maintain a healthy weight by:

• Eating a balanced diet: Include anti-inflammatory foods like leafy greens, nuts, and omega-3 fatty acids.
• Staying active: Regular exercise helps prevent excess weight gain and strengthens your back.
• Hydration for spinal disc health: Drink plenty of water to keep your spinal discs cushioned and flexible.

5. Regular Stretching for Spinal Flexibility

Daily stretching improves spinal flexibility and reduces stiffness. You can try these stretches for a flexible spine:

• Pelvic tilts: Strengthen lower back muscles.
• Seated spinal twist: Relieves tension in the spine.
• Chest opener stretch: Improves posture by counteracting slouching.

6. Quality Sleep Practices

Your sleeping habits directly impact spinal health. 

• Sleep on your side or back with a pillow helping your neck, with avoiding sleeping on your stomach.
• A medium-firm mattress supports spinal alignment.
• Opt for a supportive pillow that keeps your neck in a neutral position.

7. Avoid Prolonged Inactivity

Sitting for too long can stiffen your back and lead to pain. 

• Take breaks every 30 minutes: Stand up, stretch, and move around.
• Utilise a standing desk: Switch between sitting and standing.
• Do mini-exercises: Shoulder rolls, seated twists, and gentle backbends can help.

What are the Common Misconceptions About Back Pain?

• Myth: Getting plenty of rest is the most effective way to relieve back pain.

      Fact: While rest is important, too much inactivity can weaken back muscles and worsen the pain.

• Myth: Only older adults experience back problems.

      Fact: Poor posture, inactivity, and incorrect lifting can cause spinal issues at any age.

• Myth: A firm mattress is always better for back pain.

      Fact: A medium-firm mattress provides the best spinal support, not an overly hard one.

“It is important to be aware of prevalent health misconceptions and begin any exercise, medication, or routine without professional guidance. Understanding these myths helps in making informed decisions for your health,” says Dr. Vikas Gupta.

When to Seek Medical Help?

If you experience any of the following symptoms, consult a spine specialist immediately:

• Severe pain after an injury
• Difficulty walking or maintaining balance
• Numbness, tingling, or weakness in your legs
• Persistent back pain lasting more than 2 weeks

Rajesh Kumar, a patient of Dr. Vikas who underwent spine surgery, shares his experience, “I can’t thank Dr. Vikas Gupta enough for his exceptional care and expertise. After struggling with chronic back pain for years, one of my friends recommended that I consult Dr. Gupta for spinal surgery. His diagnosis was spot on, and the surgery was successful. I can now live pain-free and enjoy every moment. Dr. Gupta’s compassionate approach and dedication to his patients make him a remarkable doctor.”

How Much Does Spine Surgery Cost in India?

The standard cost of spinal surgeries in India ranges between INR 2,00,000 and INR 6,00,000 (USD 3000 and USD 11000 for international patients), depending on whether you need decompression surgery, artificial disc replacement, fusion surgery, stabilisation surgery, or minimally invasive spine surgery. This cost also varies according to the surgeon’s expertise, hospital location, and any additional expenses that may arise.

Conclusion

Maintaining a healthy spine is essential for pain-free living and long-term mobility. By following these daily tips to prevent spinal injuries, you can protect your back, improve posture, and ensure a strong and pain-free back.

Remember, spinal health is a lifelong commitment, so start taking care of your back today to enjoy a healthier and more active future!

FAQs

1. How can I ensure good spinal health in children?

Teach proper posture, limit screen time, provide ergonomic school bags, and encourage core-strengthening exercises like swimming and yoga.

2. What is the average success rate of spine surgery in India?

The success rate of spine surgery in India is between 70-90%, depending on the procedure.

3. Are men or women more prone to back problems?

Men are more likely to suffer from work-related back injury, while women are susceptible to lower back pain due to hormonal changes, pregnancy, and osteoporosis.

4. Can poor spinal health affect brain function?

Yes, poor spinal health can restrict blood flow to the brain, cause nerve compression, and contribute to brain fog, headaches, and poor concentration.

5. What is a minimally invasive spine surgery?

A minimally invasive spine surgery uses small incisions to treat spinal disorders with less pain, lower complications, and faster recovery.

Explore more blogs: What is Spinal Injury, and How Does it Affect the Body?