Here?s one thing that you have to thank for being up on your feet ? your spine. It is also, possibly, the most abused part of our anatomy. How else do you explain that close to seven out of 10 people in India suffer from back-related problems? We are just about better off than the Americans whose back pain is responsible for the highest number of man-hours lost in the industry. ?It is the second most common ailment after the common cold. As many as eight out of 10 people suffer from a significant incidence of back pain at some point of their lives and nearly 70% of them have a recurrence within one year of the initial episode,? says Dr H S Chhabra, medical director, Indian Spinal Injuries Centre.
Some have ambition to blame and some ignorance. Ambition that has possibly turned you into a workaholic and ignorance that makes you betray your own health. The bottom line is ? blame sedentary lifestyle, improper posture and long work hours for making your spine vulnerable.
But how does one define long work hours? ?Even if you are sitting for four to five hours at a stretch, you run the risk of a backache. All the more so if you don?t exercise regularly,? says Dr Punit Dilawari, consultant orthopaedic, Fortis Healthcare. Our anatomy is not designed to sit in front of the computer for very long. After every hour you must get up and take a light stroll,? he further adds. That might be something we have often read before, but followed seldom. That is precisely where the problem lies. We know how to sit but still tend to slouch; we stand in a bad posture; feel lazy to exercise; curl up and sleep in a fashion that?s a nightmare for the back muscles; are overweight?. High levels of stress can also create muscle tension or sprain. And of course there are other reasons that we have no control over. Like being stuck in a traffic jam for over an hour. Inflammation of or even a minor injury to any of the bones in the spine or the muscles, cartilage, nerves, or other tissues connected to the spine can bring on pain.
Usually the pain begins to spread from the lower back, for that is what supports the weight of the body, to the upper back, shoulders, neck and arms. Often it is caused by the strain of muscles, tendons or ligaments around the lower spine. And that can cost you many a sessions of physiotherapy. Like Karun Pradhan who has been advised eight weeks of intensive physiotherapy by his doctor. On the verge of spondylisis, Pradhan went to the doctor when it became increasingly impossible for him to take even a single step without pain. He regretfully admits knowing he has his desk job to blame. ?You are doing no favour to yourself by ignoring your backache. In case the ache continues beyond three or four days, seek medical help. A back ache that seems normal can be more than just that,? says Dilawari.
There?s a lot we can do to support our back. It may not always spring back to its healthy self in a couple of days. ?If you ignore the pain for long, the consequences can be serious. At times even arthritis or osteoporosis can predispose a person to chronic back pain. It can also be musculoskeletal disorders, spondylisis, disc collapse, even infection,? says Chhabra. ?The infection, if not treated in time, can result in weakness of muscles and loss of bowel and bladder control. The problem is most people don?t want to remove the cause of the ache. They just take some medicines and the pain subsides. There is no effort to correct ones posture or start exercising regularly,? he further adds.
So, if you feel tingling or numbness in your arms or legs, or intense pain extending down the back of the leg, or even stiffness in any particular area of your spine while walking, seek professional help immediately.
And the least you can do is to maintain a good posture, according to Dr Sanjay Sarup, orthopedic surgeon, Sir Ganga Ram Hospital. ?People sitting for prolonged hours tend to develop a bad posture, leading to problems. Good body posture not only helps in fighting back problems but also adds poise and smartness to your personality,? he says.
There sure must be many takers for this one.
Get back on your feet
* If you spend more than five hours in front of the computer?.
* Sit with your back straight and your shoulders thrown back. The buttocks should touch the back of your chair
* Keep your feet flat on the floor.
* Adjust your chair height and work station so that you can sit up.
* Get up and take a stroll every hour
* Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. Use of a footrest or stool is helpful.
* Avoid crossing your legs while sitting
* Bend your knees, not just your waist, while lifting things.
* In case you are overweight, begin losing weight now. You?ll find it works wonders for your health.
* Exercise regularly. That strengthens the muscles around the spine and also keeps the abdomen strong. Consult your doctor and trainer before fixing your regime.
* Wear comfortable footwear. It must support the spine.
* Warm up your body before you start exercising or indulging in any sport. It accustoms the muscles for the activity.
* Choose your mattress with care. Recent studies indicate that a mattress with medium firmness may be better than hard ones.