Simple Tips For A Healthy Spine

Posted On Dec 21, 2021

Dr. S. Sivaraj

Consultant - Orthopaedic Spine Surgeon

Manipal Hospitals-Salem

Best Spine Care Hospital in Salem


Back pain is a common problem that causes discomfort and reduces the overall quality of life. It also plays a significant role in job-related disability. Therefore, people must take good care of the spine to avoid pain. After all, a strong and healthy spine allows you to enjoy life to its fullest.

Manipal is the best spine care hospital in Salem having spine experts with extensive experience in treating a wide range of conditions affecting the spine and limbs. The spine doctor in Salem at Manipal Hospital takes an evidence-based, multidisciplinary approach to managing spine disorders. They offer a tailored treatment approach drawn from the full range of treatment options, which include medication, physical therapy and interventional pain management. 

Tips For Maintaining A Healthy Spine

The problem in the spine may be due to several factors that add up to cause symptoms. The most common and important among them is the mechanical causes (i.e. Fatigue of the muscles of the back). Thus, it is necessary to manage the spine by managing several activities. Some of the tips that may help for a healthy spine are:

  • Engage in activities: Engage yourself in healthy activities. Exercise helps in maintaining healthy joints, allow the person to have a good range of motion and also lowers the risk of injury. Keeping your body in movement helps in a healthy spine. You may play with your kids, can go for walking, gym activities, cycling & swimming.

  • Body-mind interaction: Sometimes, the person may have minor pain in the spine. In such cases, meditation helps in managing chronic pain. Meditate for at least 15 minutes daily to maintain an interaction with body and mind. 

  • Walking: If you are unable to exercise, at least walk especially brisk walking. It has several advantages. It improves balance and maintains spine flexibility. It also provides nourishment to the spine and strengthens the muscles connected to the spine. Walking, overall, make the skeletal system healthy. 

  • Sleep comfortably: Always sleep in a comfortable position to the lower back and neck. Pillows help in maintaining posture during sleeping. If you sleep on your back, do not use thick cushions. You may also keep a pillow under the knee to have a comfortable lower back position. People with sideways sleep may use a thick pillow to ensure that the neck remains in the middle of the shoulders.

  • Massage therapy: Massage therapy also improves the health of the spine. Whether you have pain in the spine or not, you may opt for massage therapy. It improves the circulation and nutrition of the spine. 

  • Maintain a healthy lifestyle: People should maintain a healthy lifestyle. It includes quitting smoking and limiting the consumption of alcohol. Smoking increases the risk of back pain and enhances the chances of degenerative disc diseases.

  • Be watchful while lifting heavy objects: Always maintain a proper balance and appropriate posture while lifting heavy objects. Raising in an abnormal position results in muscle strain. It may cause rupturing of the spinal disc. Lifting must include the appropriate alignment of the knee, hips, and shoulders. Bend at hips and Knees instead of bending at the spine for lifting weight.

  • Stay hydrated: Drink sufficient water to stay hydrated. Hydration helps in improving the fluidity and elasticity of the muscles. In persistent dehydration, the patient may have a spinal disc condition. The person may also suffer from a herniated disc.

  • Avoid gaining excessive weight: The spine supports the total weight of the body and provides balance during different motions. People with excessive weight (obese) are at high risk for developing lower back pain. In addition, with increased belly fat, the ligaments, joints, and muscles have excessive stress—exercise and diet help control weight.

  • Avoid wrong postures: During the COVID-19 pandemic. People are working from home and are stuck to their computer screen without movement. It is vital to maintain a good sitting posture. There is 40% more stress on the spine discs while sitting. Sitting in the wrong posture may result in spinal disc diseases.  

  • Stick to your plans: Maintaining spinal health is not an overnight process. It should be carried out for a significant period or lifelong. Thus, it is essential to stick to the plan for exercise, not to smoke, or at least walk daily.

  • Eat healthy food: Diet also plays a vital role in maintaining a healthy spine. Take the food rich in anti-inflammatory agents and antioxidants. Incorporate fresh fruits and vegetables in the diet along with calcium-rich foods.

  • Consult the spine specialist: Do not ignore the warning signs(We call them red flags). Warning signs are persistent pain not relieving with simple measure or rest, weakness/numbness in limbs, fever, walking difficulty, unexplained loss of weight, loss of appetite. If any of these symptoms present with back pain or neck pain, please do consult the spine specialist.

Dr. S. Sivaraj

Consultant - Orthopaedics

Manipal Hospitals, Salem

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