Dr Dheeraj Batheja, Senior consultant orthospine surgery, Artemis Hospital.
Maintaining a healthy spine is essential for overall well-being and quality of life. Here are five key practices to ensure your spine stays strong and healthy:
1. Practice Good Posture
Sitting: Use an ergonomic chair that supports the natural curve of your spine. Keep your feet flat on the floor, knees at a right angle, and avoid slouching.
Standing: Stand with your weight evenly distributed on both feet. Keep your shoulders back and your head aligned with your spine.
Sleeping: Use a mattress and pillow that support the natural alignment of your spine. Sleep on your back or side rather than your stomach to avoid strain on the back and neck.

2. Exercise Regularly
Strength Training: Focus on exercises that strengthen your core muscles, which support your spine. Planks, bridges, and abdominal exercises are beneficial.
Flexibility Exercises: Stretching exercises like yoga and Pilates help maintain flexibility and reduce the risk of injury. Stretch your back, hamstrings, and hip flexors regularly.
Aerobic Activities: Low-impact aerobic exercises, such as walking, swimming, and cycling, improve overall fitness and promote a healthy spine.

3. Maintain a Healthy Weight
Balanced Diet: Eat a diet rich in fruits, vegetables, lean proteins, and whole grains to maintain a healthy weight. Adequate calcium and vitamin D intake is essential for bone health.
Hydration: Drink plenty of water to keep your discs hydrated and maintain their cushioning properties.
Weight Management: Excess weight, especially around the abdomen, can put additional stress on your spine and lead to back pain and other spinal issues.

4. Lift Properly

Bend Your Knees: When lifting heavy objects, bend at your knees and hips, not your waist. Use your leg muscles to lift, keeping the object close to your body.
Avoid Twisting: Do not twist your body while lifting. Instead, pivot with your feet to turn your whole body.
Know Your Limits: If an object is too heavy, ask for help or use lifting aids like a dolly or hand truck.

5. Take Care of Your Back
Regular Breaks: If you sit or stand for long periods, take regular breaks to stretch and move around. This helps reduce pressure on your spine and prevents stiffness.
Ergonomic Adjustments: Make ergonomic adjustments to your workspace, such as ensuring your computer screen is at eye level and your chair supports your lower back.
Quit Smoking: Smoking can reduce blood flow to the spine and accelerate the degeneration of spinal discs. Quitting smoking can improve overall spinal health.

By incorporating these practices into your daily routine, you can maintain a healthy spine and reduce the risk of back pain and spinal issues. If you experience persistent back pain or other spinal problems, consult with a healthcare professional for personalized advice and treatment.
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