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07-11-2022

Tips For Healthy Spine

Technique when lifting: Proper lifting technique involves standing as near to the object as you can and lifting it with your legs and knees bent and keeping your back and upper body straight.
Sleep well:While you sleep, your body heals itself. Additionally, try sleeping on your side rather than your stomach, as the latter places more pressure on your spine. A supportive mattress and pillows that encourage appropriate spinal and neck alignment are also wise purchases.
Stay active and stretch regularly:Living an active lifestyle can assist in reducing your chances of low back discomfort. The best workout regimens incorporate stretching, core strengthening, and cardiovascular exercise. Maintaining flexibility through stretching also helps to support healthy spine function and joint range of motion, which lowers your overall risk of injury suggests the best orthopaedic in India.
Maintain a healthy weight: Continue to be a healthy weight. Because carrying extra weight puts additional tension on the muscles, ligaments, and tendons in the spinal region, it can strain the lower back. The two fundamental pillars of maintaining a healthy weight are diet and exercise.
Keep hydrated: Maintaining fluidity and flexibility in the joints through proper hydration is crucial for maintaining the height of the spinal discs. Dehydration can cause spinal discs to shrink, increasing your risk of developing a painful disc condition such a hernia or bulging discs. The general health of a structure benefits from water.

DOS AND DON’TS OF SPINE HEALTH

Standing

Always maintain the natural curvature of your back.
Wearing high heels could result in the low back arching excessively.
Put on relaxed footwear with appropriate arch support.
If you stand for a long time, change positions and try to put one foot up on a low shelf or stool. The lower back is relieved of stress as a result.
Avoid bending forward while standing erect.

Sitting

Prevent postural strain by avoiding lengthy periods of sitting.
Take regular breaks to stretch and stand up.
When seated, put both of your feet firmly on the floor. 4. Avoid crossing your legs; this bad habit might cause a pelvic imbalance.
Lie straight down.
Avoid hunching your back and leaning forward. Slouching can have an ill effect on your posture and back health suggests the best orthopaedic in Delhi NCR.

Driving

Slide your seat forward until your feet are on the pedals and your thighs are comfortably supported by the seat.
Raise the headrest so that it is directly behind your head. In the event of an accident, this is significant.
Ask your doctor to recommend a suitable lumbar support if your car doesn't already have one built in.
Keep both hands on the steering wheel at all times.
Don’t sit too far back – doing so puts strain on your spine as you reach for the pedals or the steering wheel.

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Dr. Pramod Saini

Senior Consultant

Department of Spine & Deformity Correction

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