Try these simple steps for a healthy back

This World Spine Day (October 16), Dr Garima Anandani, Senior Spine Specialist and Clinical Director, QI Spine Clinic, shares a few simple ways to improve your posture at work for a healthy back

Image Source: Google
Image Source: Google

Long working hours with increasing pressure to meet the deadlines describe the day of working professionals these days. An unhealthy lifestyle, disturbed routine, and wrong postures can lead to spine-related issues.

Good posture results when your body muscles and joints are balanced and supported properly, you will be able to do everyday activities efficiently.

It is essential to maintain the strong core to attain a good posture. Strong core muscles keep your back healthy and resistant to pain and injury. One can alleviate and prevent low-back pain through spine rehabilitation, and regular core training.

Simple ways to improve your posture at work

Sitting correctly: Sit with your hips all the way behind and feet flat, and supported on the ground. Rest your arms on armrest and back should lean against the backrest.

Keep gadgets at eye level: The uppermost part of the screen of your laptop or desktop should be at the eye level, and the mouse should be used at the elbow bent at a 90-degree level. A laptop stand can be used to increase the height of the laptop.

When using the cell phone, look down at the screen with your eyes instead of bending your neck. It reduces strain on your neck muscles when using your phone for long hours.

Bend correctly: Try bending on the knees, rather than from the back. Stoop bending can increase stress on back muscles, and on the intervertebral discs.

Lift heavy objects with caution: Do a squat bend or squat down completely, lift the object close to the body. Do not stoop and lift because it increases the pressure on the intervertebral disc.

Avoid slouching: Sit up straight and sit all the way back in your chair. Tuck the chair close to the desk. However, you might need lower back support like a lumbar roll.

Stand more: Stand every hour to take postural breaks, stretch, twist, and turn the muscles to avoid pulling muscles.

Stretching is important: Do simple stretches throughout the day such as placing your hands on your lower back and stretching backward. (Precaution: When in pain, do not try home exercises of stretching without medical supervision. Consult a spine specialist or spine rehabilitation expert).

Get moving: Make calls on your feet or suggest a moving meeting, walk up to a colleague’s desk to talk to them instead of using phone or text.

Get tested

Visit a spine specialist immediately if:

  • You experience recurring pain for more than six weeks
  • The pain radiates to your arms or legs
  • You are unable to walk or stand for more than five minutes
  • You experience loss of bowel control
  • You have been advised spine surgery