Preventing Spinal Problems

May 27, 2024 by naveenadmin0

The spinal or vertebral system of a human being is amazing; it is perfectly balanced classically and forms the main support system of the whole body. It is slightly curved, forming an S-shape, thus balancing your neck, lower back, pelvis, and chest to keep your head, trunk, and legs in alignment. It offers a protective sheath to your spinal cord, which is the primary channel of your nervous system, and also to some of the internal organs. Not only that, your spine also offers support for maintaining an upright position. In addition, it also provides the flexibility to facilitate freedom of movement; rather all movement we are making involves your spine. Therefore, it is important to take precautionary measures to prevent all kinds of spinal problems.

Tips for preventing spinal problems

Strengthening your core muscles

When the muscles present in the trunk of your body are strong, they help in supporting your spine. Therefore, it is important to do core-building exercises daily. Some of the core-building exercises include the following:

  • Low-impact cardiovascular exercises like brisk walking enhance the flow of blood to your spine.
  • Water therapy offers a high range of motion because of water buoyancy, specifically for those exercises that need lifting your leg.
  • Workouts using an exercise ball, such as sitting on a ball for about 20–30 minutes; you can utilize the ball for stretching and other exercises to engage the core muscles.
  • If exercising is difficult for you, then have small goals, such as taking the stairs instead of the elevator or walking, for regular movement.

Choose an ergonomic office chair

When you slouch while working at any desk, it puts excessive pressure on the lower back discs and may lead to issues such as disc degeneration. You can support the natural S-shape of your spine by using an ergonomic chair that assists you in aligning and supporting your back, as well as thighs.

Support your back while lifting things

Lifting heavy objects is one of the most common causes of pain in your lower back. Daily activities such as unloading grocery bags from your car or lifting your child can result in lower back problems. Therefore, it is necessary to support your back while lifting things by following certain measures:

  • Bend at your knees and not lower back.
  • Hinge your feet and hips and avoid twisting the lower back.
  • Hold the object close to your chest when you are lifting objects up

Give rest to your back after bending for a long time

When you bend forward for a long period, like when working in your garden, it may impact your tissues, ligaments and discs. This, in turn, may decrease your spine’s stability. Your joints could also become stiff for a temporary period. Your lower back is at high risk of getting injured when the tissue changes and you put pressure on the back immediately. Therefore, it is good to stand straight for some time and allow your spinal tissues to recover and reshape after bending for a long period.

Other common measures to prevent spine problems

  • Maintain a straight back after waking up from sleep.
  • Stretch your hamstrings.
  • Always stay active.
  • Drink plenty of water.
  • Lessen alcohol consumption.
  • Always follow an anti-inflammation diet.
  • Avoid smoking.


To prevent spine problems, it’s best to follow the measures discussed in this blog. However, if you have continuous back or neck pain, it is best to check with your doctor and receive the necessary treatment.

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Dr Naveen Tahasildar has been treating the whole spectrum of spinal disorders from cervical spine to sacrum by non-operative and operative means using cutting edge technology. These patients include national as well as international from all parts of the world.

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