How to get a fine spine

When you are sitting, there is 40 per cent more pressure on your spine than standing. With a large population becoming desk jockeys, there are too many cases of “bent backs”.

The problem is that maintaining a proper posture is the last thing people think of when they are working on a deadline. In a jam-packed day, regular stretching breaks are not seen as a wise thing to do. But this is the major problem in the long run which leads to weakening of back muscles, inactive joints lose lubrication and early aging of bones.

90/90 posture Best sitting position is to keep our back exactly the way it is when we are in standing position that is getting it into ‘S’ shaped position. For that we need to have a chair the height of which is about the length of our leg which will allow our feet to be at 90 degree angle to the leg and leg at 90 degree to the thigh and thigh at 90 degree to the trunk/body. This is called as ‘90/90’ position. ‘S’ shape important A spine normally has an ‘S’ shaped curve to balance our head on the pelvis and keep the body erect. The muscles around the spine and trunk are tuned to maintain this posture. When we sit, the spine assumes ‘C’ shape and the muscles do not need to work as much and become weak on sitting for long hours. If the person then does a little strenuous work, the back cannot cope with that extra stress and results in getting back pain. Any little stress on this ‘weak’ back results in back pain.

Dr N. Somasekhar Reddy, senior consultant orthopaedic surgeon at Apollo Hospital, Jubilee Hills, explains, “Sitting for long hours indirectly contributes to ‘bent back’ due to vitamin D deficiency. Majority of the patients come with ‘sudden catch’ in the back producing severe back pain as a result of unaccustomed movement or sudden twisting of the back. The same movement when done in a fit shape will not result in any back injury.” An erect ergonomically designed chair supports our waist allowing our back to assume the same curves as we have when standing. This helps in getting the correct posture of the back. But ‘good posture’ is only a part of back care and the other important part is ‘fitness’ of the back muscles.

Work out well Exercise is both an excellent way of preventing back pain and reducing any back pain when a person has. However, if there is chronic back pain for more than three months, consult a doctor. Exercises, such as walking or swimming, strengthen the muscles that support back without putting any strain on it. Activities such as yoga or pilates can improve the flexibility and strength of your back muscles. It is important that you carry out these activities under the guidance of a properly qualified instructor.

Causes of back pain General causes: Bending awkwardly, slouching in chairs, lifting weights awkwardly, repetitive sport injuries, lack of exercises and malnutrition. Medical causes: Disc bulges or prolapse, muscle injuries, osteoporosis, infections, bony deformities, arthritis Wall slides: Stand with your back against a wall with your feet shoulder-width apart. Slide down into a crouch so that your knees are bent to about 90 degrees. Count to five, then slide back up the wall. Repeat five times.

Leg raises: Lie flat on your back on the floor. Lift each heel in turn just off the floor while keeping your legs straight. Repeat five times.

Exercises Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities are best for you.

Strengthen muscles Abdominal and back muscle exercises (core-strengthening exercises) help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can tell which exercises are right for you.

Maintain healthy weight Being overweight strains back muscles. If you’re overweight, trimming down can prevent back pain. Also, there are a number of simple exercises you can do in your own home to help prevent or relieve back bent.

Too much Pressure on back leads to injury Most of the sports injuries and also injuries in gym or fitness workouts are because of the excessive rotation in the back and lifting weights in awkward position. Dr Sanjay Kalvakuntla, senior spine surgeon at Yashoda Hospitals, says, “One of the biggest causes of back injury is lifting or handling objects incorrectly. Also people who travel long distances on bikes also have back pain due to bad roads and slouching on bikes.”

Lack of exposure to sunlight, bad chairs at work place, lack of exercise and also bad sitting habits are some of the other contributory factors for ‘bent backs’.