The spine is our body's central support system. It connects different parts of your musculoskeletal system. Your spine helps you sit, stand, walk, twist and bend. Back pain and other spinal pains are now common in both old and young people. Back pain is a serious issue as it can make any person bed-ridden for days and even for years. Around 20% who suffer from back and neck pain are in the age group of 16-34. On average 45% of people in India neglect their spinal treatment for more than 7 weeks.

World Spine Day is celebrated on October 16 to inform people about the struggles faced by spinal pain and its disability. The day seeks to promote the overall health and wellbeing of one’s spine. The day is organized by the World Federation of Chiropractic. A good posture and staying active are important to ensure good spinal health. We at Medicircle are conducting the World Spine day Awareness Series wherein we will be featuring experts in this field to understand and create awareness about good spine health. 

Dr. Rahul Rane is a dynamic Orthopaedic Specialist Doctor with more than15 years of experience in this field. He is associated with Dr. LH Hiranandani Hospital, Nanavati Hospital, Criticare Hospitals & Raksha Hospital in Mumbai. Dr. Rahul has done Advance Fellowship Training in Spine Surgery from South Korea. He is specialized in Minimally Invasive Spine Surgery, Joint Replacement, and Musculoskeletal injuries. He is passionate about making his patients recover faster.

Common spine problems

Dr. Rahul says, “Spine gives erect posture to the body. The spinal nerves are connected to all body organs, head, neck, limbs. The first and foremost symptoms of spine problems start with back pain. Lower back pain and neck pain are very common spine problems.

Sciatica – It is nerve pain in the leg that is caused by irritation and/or compression of the sciatic nerve. Sciatica originates in the lower back, radiates deep into the buttock, and travels down the leg.

Canal stenosis – As age advances, the spinal canal in the lower part of your back gets narrowed, this is called canal stenosis. It causes severe pain and disables the patient to stand or walk.

TB infection – Tuberculosis infection of the spine is very common in India.

Lifestyle change for a healthy spine

Dr. Rahul stresses, “Poor posture may weaken muscles over a period of time and that can lead to frequent back pain and aches. People usually lay on a couch or in bed with a laptop which is not good for their health. Continuous sitting in incorrect posture can lead to neck pain, lower back pain and even cervical spondylitis.

Avoid sitting on the bed. Sit at a desk chair. Adjust your table in such a way that your laptop screen and eyes are at the same level.

Take frequent breaks in between long working hours after every 40 minutes, stand and work and then again sit.

Don't bend your neck while using your phone. Keep the phone screen at your eye level.

Diet - Spine health

Dr. Rahul mentions, "Our Indian food is a perfectly balanced diet for a healthy spine. 

Avoid junk food.  Eat green vegetables that provide calcium, iron and fiber.  You can take calcium-rich food – ragi, dairy products.  Non-vegetarians can have eggs and meat as a calcium source.  Vitamin D is needed for calcium absorption. You can have sunlight as a natural source of vitamin D or can take supplements.

Treat back pain at home

Dr. Rahul emphasizes, “Pay attention to your posture while sitting and standing.

Take complete rest. Apply spray, gel or ointments to get relief from pain.  Heat and cold treatment - In cold weather you can put hot bags and during hot weather, you can try the cold treatment. Painkillers like Dolo can be used. For extra medicines, consult doctors first.

Dr. Rahul adds, "Patients with severe back pain should sleep on the sides in fetal positions. Or else you can also sleep in a flat back position.

(Edited by Renu Gupta)