Observed every year on the 16th of October, World Spine Day is the largest public health awareness initiative dedicated to increasing awareness about spine health. While spine-related disorders are commonly diagnosed in older individuals, they are now increasingly affecting younger individuals due to various factors, such as sedentary lifestyles, poor dietary choices, desk jobs, and prolonged use of mobile phones, among others. All these factors highlight the significance of increasing awareness about spine health, which is why in this Article, we will discuss some of the most common spine-related conditions, along with tips to keep your spine strong and healthy. But first, let’s learn about the history and significance of World Spine Day.
History of World Spine Day
Initiated on 16th October 2008 by the World Federation of Chiropractic, a non-profit organisation that supports and promotes chiropractors and the chiropractic profession, World Spine Day aims to highlight the burden of spinal pain and disability around the world, increase awareness about the importance of spinal health, and encourage individuals to adopt healthier lifestyle choices. Every year, World Spine Day is observed with a new theme, with this year’s theme being “Support your Spine”, focussed on raising awareness on the steps individuals can take to keep their spine healthy. But before we get to that, learn about common spine-related conditions as given below:
Common Spine-related Conditions
There are various spinal-related conditions that can cause pain, discomfort, and even disability. Here some common ones:
- Herniated disc: Commonly referred to as “slipped disc”, a herniated disc occurs when one of the spinal discs that cushion the vertebrae bulges out, pressing on nearby nerves. This can cause pain, numbness, and weakness in the neck, limbs, back or hips.
- Degenerative disc disease (DDD): DDD occurs when the spinal discs wear down over time, which reduces their cushioning ability, leading to pain, reduced motion, and nerve compression. While DDD is generally age-related, it can also be caused by injuries.
- Scoliosis: This is a condition wherein the spine curves sideways and may require bracing or surgery. While scoliosis is most commonly diagnosed in adolescents, typically before puberty, it can also develop in older people with conditions such as cerebral palsy and muscular dystrophy.
- Spinal stenosis: Spinal stenosis, commonly diagnosed in older adults, occurs when the spaces in the spine get narrow, creating pressure on the spinal cord and nerve roots. Its symptoms include pain, numbness, or weakness in the arms or legs.
- Osteoarthritis: Osteoarthritis is a type of degenerative condition, with symptoms such as pain and stiffness in the joints, majorly impacting hips and knees. If left untreated, this condition can affect mobility, impacting the overall quality of life.
- Cervical spondylosis: Cervical spondylosis is a type of degenerative disorder caused due to wear and tear of the spinal discs as the person ages. While most people with this condition do not experience any symptoms; when they do, the symptoms include pain and stiffness in the neck.
Tips to Keep Your Spine Healthy
Maintain a proper posture
Maintaining a proper posture throughout the day helps reduce the risk of many spinal problems. Whether you are sitting, standing, or sleeping, it is important to ensure that your spine is aligned and supported. Use ergonomic chairs, place your computer screen at eye level, and avoid slouching and scrolling through social media feeds for extended durations.
Exercise at least 3–4 times a week
Regular physical activity is important for maintaining spinal health. Make some time for exercises aimed to strengthen the neck, back, and abdominal muscles. Regular visits to the gym, walking, biking or swimming are great ways to keep your spine healthy. Incorporate stretching exercises such as yoga or pilates, as they improve flexibility and relieve tension.
Eat a healthy diet and stay hydrated
Eating a healthy diet is important to keep your spine healthy. Consume foods rich in vitamin D, magnesium; calcium and vitamin D makes your bones stronger, while magnesium improves bone density and supports muscle development. In addition, hydration is essential for the health of the intervertebral discs, which act as shock absorbers in your spine. Drinking enough water to keep these discs pliable and reduce the risk of spine degeneration.
Wear well-fitted shoes
Well-fitted, good quality shoes provide a supportive base with proper arch and cushioning that will help keep the spine and body alignment in check. Make sure the area of the shoe at the back of the heel is snug and not overly tight.
Avoid bending at the waist
Whenever bending down, do not bend from the waist, rather kneel down on one knee. Keep your back straight while bending down so you are supporting your spine. If you are lifting a heavy object, don’t try to lift it yourself, as it can strain the lower back.
"Lower back issues, particularly lumbar canal stenosis, often lead to low back pain and leg pain, making it challenging to stand or walk for a long span of time. Over the past decade, there have been significant advancements in the safe and effective management of these conditions. It’s important to consult with a spine specialist at the earliest for accurate diagnosis and to facilitate a quicker recovery" - Dr. SK Rajan, Chief - Neuro Spine Surgery & Additional Director - Neurosurgery
Working Towards Spinal Health & Pain Relief
"80% of the general population is going to suffer from back pain at some point in their life. Rather than feeling miserable about it, the best way to manage it is to get a preventive health check up regularly. Sit with your spine specialist and understand the do’s and don'ts so that the condition does not get worse" - Dr Hitesh Garg, Head of Ortho Spine Surgery at Artemis Hospital, Gurgaon.
This World Spine Day, we, at Artemis Hospitals, encourage you to promote awareness about spinal health, by learning about the common conditions affecting the spine and sharing the knowledge with your close ones. At Artemis Hospital, we ensure the perfect placement of spinal implants with our minimally-invasive approach to neuro and orthopaedic spine care. Having performed 15,000+ successful neuro and ortho spine surgeries performed, we have been felicitated with the Best Spine Surgery Hospital in India.
To schedule an appointment with one of our neuro spine experts, call us at +91 7042130991. For an appointment with an orthopaedic spine specialist, please reach out to +91 9560315405.
Two dedicated units, one shared goal- if you or someone you know is facing spine-related issues, don’t wait to seek medical help.