Back pain today and especially lower back pain has become a chronic disease in India. This disease is not limited to the elderly only, but it is increasing rapidly among the youth as well. Working long hours with a sedentary lifestyle is putting a lot of strain on our spinal and back muscles and this has highlighted the need for us to step up and prevent any long-term complications.
Many factors, such as sports injuries, excessive stress on flexible joints, and congenital spinal problems, can cause chronic back pain in children and adolescents. Additionally, teens may also experience back pain from substance abuse.
According to several recent studies, it has been found that teens who smoke cigarettes, drink alcohol and suffer from mental health conditions such as depression and anxiety are more likely to have back pain.
For example, 14-15-year-olds who smoke and use tobacco are more likely to experience back pain more than once a week, compared to those who rarely or never have pain. Have happened
This combination of back pain with unhealthy habits also leads to long-term complications in adulthood. Toxic use in early adolescence increases the risk of substance abuse and mental health problems in adulthood and makes the developing brain more vulnerable to the negative effects of these substances that also affect our spine.
Severely poor posture during adolescence can in rare cases stretch the ligaments and lead to a curved or slightly hunched back known as kyphosis. In some cases, back pain may also indicate the emergence of unrelated problems of the spine such as kidney problems that can cause low back pain on either side of the spine.
In some rare cases, back pain can also be caused by a tumor. Therefore, on this World Spine Day, we share some tips that can help you maintain spinal health and prevent back pain.
maintain a good posture
People who work on their computer for long hours usually bend too much which puts pressure on their back muscles, spine and neck and causes pain. Similarly, people who are on their mobile phones often lie on their stomachs and have their necks bent upwards, which can lead to spinal cord damage. Therefore, damage to their spine can be avoided by maintaining an upright posture in alignment with the neck and lower back and following the correct desktop monitor or laptop level.
taking short breaks
Taking short and frequent breaks can help reduce both work-related mental stress as well as physical stress on our spine. Sitting in the same position for a long time is unhealthy and can aggravate back pain. Thus, movement is recommended when working out for long periods of time as it can strengthen muscles and nerves.
exercise
Our sedentary jobs weaken our trunk, core and lumbar muscles and spine and cause back pain. Exercises such as partial crunches, bridges, hamstring stretches, knee-to-chest, cat stretches and shoulder and neck rolls can help restore fluidity to our muscles, joints and spinal discs and reduce pain.
Regular brisk walking is an easy and effective way to get relief from back and spine pain. Walking and exercising can help you lose weight, increase blood flow to the spinal muscles, and increase the level of oxygen and nutrients in the blood that rejuvenates muscles and relieves pain.
adopt a balanced diet
Avoiding fatty foods and drinking plenty of water can also help you avoid back and spine problems. Low-fat, calcium and protein-rich diets that are loaded with essential minerals can help keep your weight in check and reduce overall pressure on your spine.
Dr Umesh Srikanth, Consultant – Neurosurgery, Head of Spine Services, Aster CMI Hospital explains that our spine is a marvel of engineering that consists of a series of vertebrae that extend from the skull to the small back, surround the spinal cord and Provides support for our thorax and abdomen. It includes the basic structures like vertebrae, discs, cervical spine, thoracic spine, lumbar spine and coccyx which stand to provide balance to our body. Chronic pain for a long time can have a debilitating effect on the quality of life of many patients.
Even simple daily chores will seem like a big task when the pain is persistent even after months of conventional treatment. So, let us pledge this World Spine Day, that we will take care of our spine and take steps that can help us lead a healthy life.
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