Spine health is not just an elderly issue. The spine bears the weight of the body, protects the spinal cord and helps to maintain balance and movement.
In the words of the surgeon, “Your 20s are the best time to build the habits that will protect your spine for the long haul. He noted that the muscles that support the back are strengthened by regular physical activity such as walking, swimming, strength training and core exercises. “Take regular movement breaks, learn proper lifting techniques and avoid bending from the waist. Eat protein-rich foods, dairy products and fortified alternatives, leafy greens, nuts and seeds to support your muscles and bones. Avoid crash diets and too much packaged food. Muscle strength and flexibility may start to deteriorate in this decade, and prolonged sitting, weight gain and inactivity can take a toll on the spine . Dr Batheja advised adding stretching, walking, and balance exercises along with strength training to the regular routine. “Practice safe lifting and don’t jump into workout intensity. Eat enough protein, calcium and vitamin D to support your bones and muscles. Keep a healthy weight. Extra body weight can put extra mechanical stress on the back. Persistent stiffness, recurring pain, and pain radiating into the legs are not to be dismissed as normal ageing,” stressed the surgeon.
“When working, studying and using mobile phones, keep an upright posture and avoid sitting continuously for long hours,” he advised.
