Prolonged sitting puts max stress on spine: Expert

The spinal column of the human body comprises of roughly eight per cent of the total bones and is the body’s ‘backbone’, forming the axial or the central skeleton.

A majority of activities involve bending forward, either at torso or neck level. This simple act can often lead to imbalance between the flexion and the extension forces, causing increased degeneration over time.

There has been a sharp dip in outdoor activities over the past few decades, adding to the problems.

In today’s time, the maximum stress on the spine comes from prolonged sitting. A trivial forward bend is enough to slip the disc out and cause shooting pains, leading to morbidity or loss of productivity for extended periods. Preventive strengthening of the spinal column is the need of the hour.

A game of badminton, which can be played by young and old alike, is among the best activities for spine flexibility and mobility. Repeatedly hitting a balloon upwards with hands to keep it above shoulders can be an enjoyable game for neck muscle wellness, subject to expert advice.

Back-strengthening yoga postures like the cobra stance negate the adverse effects of posture during prolonged hours at the desk. For water enthusiasts, swimming is the best choice.

Those with predisposition to spine problems need to act with caution. Upright posture while sitting, avoiding squatting for prolonged periods and bending the knees a bit before forward bending can help prevent disc prolapse.

An afternoon siesta and lying on the side with knees and hips flexed relax the spine in the elderly. Sunbathing and adequate hydration are a must as well. For students, teachers and the IT professionals engaged in hours of neck bending, proper positing of devices is essential to prevent fatigue in muscles.

Patients with history of vertigo ought to exercise restraint in choice of cervical spine exercises. Yoga and physiotherapy may need to be customised according to one’s profile.

Self investigations do not serve any purpose as an X ray is often not needed and MRI may show degenerative changes in the majority as a normal, raising false alarms. Similar radiation-heavy investigations are harmful to the body as well.

With proper medication, physiotherapy and preventive training, a majority of the back pains settle within six months and do not need surgical intervention. Obesity needs to be taken care of and any slip in the vertebrae, if significant, needs to be fixed surgically.

Familial tendency for back problems is not uncommon due to common lifestyles and genetic tendencies. Children may also have episodes of back pain as a part of ‘growing pains’. Nutritional supplementation and reassurance usually helps.