According to a recent survey, there is an increase in the number of spine-related health issues since the lockdown. Back pain and neck pain have become common household terms exchanged during conversations. Now, one might wonder what's the connection between lockdown and spine health issues? Is it just a coincidence or is there a real connection between the two?

You bet there is! Lockdown led people to work from home and got busy working while using the household furniture for longer hours, without thinking much about upgrading to dedicated work-station furniture. In many cases, this has opened doors for increased back pain, neck pain, spine curvature, frozen shoulder, headaches, disrupted digestion, and even mental health issues like lack of motivation and lack of focus. These all issues over a period of time result in spine problem or ortho related issues.

All because of bad posture that we apply to our body subconsciously. Is that enough to scare you and make you sit right or stand straight? If not there is a whole health science behind bad postures and spine health. Stay with us until the end of the blog to understand more about spine issues caused by bad posture and how some of them can even lead to surgeries.

Spine, otherwise known as the backbone, is the central structure that supports the whole body in functioning the way it is supposed to. It is instrumental in sitting, standing, walking and twisting and bending the body. Not just the structural and movement duties of the body but also it connects different key parts of our neuro and musculoskeletal system.

Bad posture can be habitual, and most might not even realize they are not sitting right. But over a period of time, they slowly develop back pain or neck pain but it will be too late to ignore by then. In some incidents, these issues can turn out to be chronic and some might even lead to joint replacement surgeries.

How to address spine health issues?

Spine issues like herniated disc, spinal stenosis, or strained muscles take time to heal but the advanced diagnostic and treatment methods help you gain relief. If you are feeling discomfort while sitting or standing and the pain is too high to ignore, seek immediate medical help from a trusted orthopedic hospital. If you are in tamilnadu, Seek help from FIMS hospitals – one of the trusted Spine surgery hospital in Coimbatore.

If you want to keep your backbone healthy and avoid a web of medical issues in the future, start practicing the right ergonomics while sitting, standing, walking, bending or twisting the body. Combine this practice with a balanced diet, and some spine-strengthening workouts.

What are the foods to improve spine health?

Balance your daily diet for healthy bones with bone-strengthening foods such as cabbage, broccoli, with added nuts and leafy greens. Dairy products such as milk and cheese, and poultry products such as eggs and chicken breast can be your suppliers for vitamin D and calcium, the two important ingredients to get rock-solid bones.

As the spine is a combination of vertebrae and intervertebral disks (bones), facet joints (tissue), spinal cord (nerve cells), and supportive muscle (soft tissues), your diet should contain all the vitamins, minerals, proteins, and other essential nutrients.

What are the exercises to improve spine strength?

Harvard Medical School recommends three exercises for a strong spine and call them the ‘Big Three.’ They focus on engaging the total spine, flexing and releasing stress on a single area. Find out more about them here.

1. Curl up: Lie-down on your back. Keep your hands below the spine for support. Bend one leg so the foot touches the ground. Now slowly lift your upper body, including head, neck, shoulders, and chest. Stay there for 10-15 seconds and relax. Ensure the upper body is in a straight line. Do 10-12 reps per set, 3 sets per day.

2. Side plant: Lie down on your side. Lift the upper body, bend your hand and place upper body weight on it. The palm should touch the ground. Bend both your knees and place the other hand on the hip. Now, slowly lift your hip high up and stay there as long as you can. Do 10-12 reps per set, 3 sets per day.

3. Bird-dog: Lie down facing your face, lift your upper body without bending hands. Now bend knees and lift your hips up. Extend one leg high while extending the opposite arm. The leg and arm should be in line with the body. Now bend your forearm and touch the knee while bending the extended leg. Do 10-12 reps per set, 3 sets per day.

It is hard to believe that a bit of continuous bad posture every day can affect the spine. Not just spine. All it takes is a bit of bad habit every day to invite a grave health issue over a long period of time. Follow these tips to keep your spine safe!