With the increase of digitization, students and working individuals who sit for long hours working on the computer or laptop, may end up suffering from spine problems. Almost 80 per cent of people with spine problems complain of pain in the lower back. Long periods of sitting can be a key contributor to back pain. It can put more strain on the back, neck, arms, and legs while also putting a great deal of strain on the back muscles and spinal discs.

It is possible to improve posture with awareness and commitment to follow the rules at all times.

Common spine problems

Lower back stiffness, also known as the lumbar strain, is an increasing trend in spine problems. The back muscles and ligaments that support the spinal column are damaged as a result of this issue. Two actions that can stress the lower back are lifting a large box and performing activities incorrectly.

When one is standing or lying flat, there is the least amount of pressure on the back. These two positions may be termed ‘ideal positions’. However, when we change a little from these ‘ideal positions’, things change for the spine. For instance, sitting down can cause the back to curve, adding close to 50 percent more pressure to the discs compared to when standing.

How to improve posture to avoid spine problems?

Maintaining a healthy back and spine requires adopting the proper seating position. By adhering to a few straightforward rules, one can enhance their sitting posture.

• Take quick strolls around your house or business
• Keep your feet on the ground, ankles in front of your knees, and avoid crossing your legs
• If it’s not possible to keep your feet on the ground, utilize a footrest
• To assist reduce muscle tension, gently stretch your muscles occasionally
• Wear comfortable, low-heeled shoes
• Maintain a healthy weight

The time it takes to see the benefits from this exercise depends on how consistently a person focuses on improving the posture and what that person’s posture was like at the start. Once a person has improved their posture, he/she will need to work at maintaining it. It may be necessary for them to frequently remind themselves to spot unhealthy postures and modify them.

Other things for maintaining good spinal health

To obviate that, they need to maintain a proper sitting posture. Besides that, you need to do a few other things to make sure you don’t develop spine problems.

• Practice regular exercises for muscles
• Stretch
• Practice mobilization exercises like swimming, cycling, and walking
• Maintaining good food habits is another requirement for living with a healthy spine
• Consume food and drinks rich in vitamins and proteins
• Junk food and carbonated drinks, which tend to make people put on weight, should be avoided. Weight, especially on the stomach, exerts unhealthy pressure on the spine.
• Be sure to conduct Body Mass Index (BMI) checks at regular intervals. This helps keep an eye on body weight, which has a direct connection to spine health.

So, stay alert, and stay spine-healthy.