As the World commemorate World Spine Day on October 16, here are some tips on how to keep the Spine healthy;
1. Practice Good Posture
Maintaining proper posture while sitting, standing, or walking helps reduce strain on your spine. Experts recommend keeping your shoulders back, your head aligned over your pelvis, and avoiding slouching to distribute weight evenly across your spine.
2. Engage in Core Strengthening Exercises
A strong core supports your spine. Exercises such as planks, bridges, and abdominal workouts can strengthen the muscles surrounding your spine, providing better support and reducing the risk of injury.
3. Lift Properly
Improper lifting can lead to spine injuries. Bend your knees, not your back, and keep the object close to your body when lifting heavy items. Avoid twisting while lifting, as this can cause strain on your lower back.
4. Maintain a Healthy Weight
Excess weight, especially around your midsection, puts extra pressure on your spine, leading to pain and discomfort. Experts advise maintaining a healthy weight through a balanced diet and regular exercise to reduce this strain.
5.Use Ergonomic Furniture
Investing in ergonomic chairs and workstations helps keep your spine in alignment, especially if you spend long hours sitting. Ensure your chair supports your lower back and that your computer screen is at eye level to avoid strain.
6.Stay Active
Regular physical activity, such as walking, swimming, or yoga, keeps your spine flexible and strong. Aim for at least 30 minutes of moderate exercise most days of the week to improve overall spinal health.
7. Sleep in a Spine-Friendly Position
Sleeping on your back or side with a pillow under your knees (if on your back) or between your legs (if on your side) can reduce pressure on your spine. Using a supportive mattress and pillow designed to maintain your spine’s natural curvature is crucial.
8. Quit Smoking
Smoking restricts blood flow to the spinal discs, leading to degeneration and an increased risk of back problems. Experts strongly recommend quitting smoking to maintain the long-term health of your spine.
According to the World Health Organisation (WHO), low back pain remains a significant global issue.
In 2020, 619 million people worldwide were affected by low back pain, and this number is projected to rise to 843 million by 2050 due to aging populations and other factors.
The WHO noted that low back pain is the leading cause of disability globally and affects people of all ages, but is most prevalent in individuals aged 50-55, with women experiencing it more frequently than men.
Data from the American Spine Registry shows an increasing number of spinal procedures performed across the U.S. from January to August 2023.