World Spine Day: Why one needs to maintain a straight back while working

Spine health is especially important now, as the pandemic-induced work-from-home arrangement has led to many people being at their desk for longer hours than they used to in their office. The new development means people are putting their back through a lot more stress, often without adequate breaks, which could subsequently hamper the spine.

Risks to spine health are not restricted only to the office crowd who spend their time at their laptops and PCs. They also exist for the young as well as older adults, who have been sucked into the digital age and do not realise the strain they are putting on their spines while checking social media or watching movies.

Every year, World Spine Day is celebrated on October 16 to raise awareness about the importance of spine health. The theme for 2021 is ‘Back 2 Back' and it aims to ‘reset and refocus' on spinal pain and disability. The theme intends to highlight the need for people to pay attention to their spine health by staying mobile and avoiding overload.

Mid-day reached out to Dr Kumar Swamy E, consultant for emergency medicine at Fortis Hospital to understand the importance of spine health in times of remote work. Swamy dwells on the need to include simple habits in our daily life to avoid putting stress on our backs and instead strengthen the spine.

How important is the health of one's spine?
"The spinal cord is an integral part of the body as it supplies nerves to the entire body, so whenever there is an injury to the spine, the patient can end up in paralysis and not be able to move parts of his body," Swamy says. He adds that the patient can either turn paraplegic, where the lower body gets paralysed, or quadriplegic, where the entire body gets paralysed. So, it is important to prevent injury and safeguard the spinal cord.

Are there any foods that can be eaten for spine strength?
There is no particular food as such that helps take care of the spine better. However, Swamy says food that is rich in proteins and vitamins is in general enough to keep the spine healthy.

Since many people are working from home due to the Covid-19 pandemic, there has been a lot of stress on the back. What are the exercises to strengthen the spine?
Given the work-from-home culture, the back gets typically stressed out. So, the paraspinal muscles, what we call the muscles which hold the backbone, get stressed, making it very important to do minimal stretching exercises at home to release those back pains and muscle spasms and the abnormalities related to the vertebral column.

"You can bend down and back up or alternate bending between both sides every now and then. Bed rest is also recommended at regular intervals. Incorporating these small habits should be more than enough to help strengthen the spine," suggests Swamy.

How can spine health be maintained beyond exercise?
It's crucial to maintain a straight position while working on the laptop. A person must sit upright with their body, head, and back straight. Swamy explains, "Sitting curved on a chair can stress out the back muscles and the vertebral column, which can eventually degrade the spine's health.

What are the common misconceptions about the spine? Would you please bust the myths?
A common misconception is that the spinal vertebral column or the backbone can be managed with simple medication, heavy weight lifting, physiotherapy or a massager, without realising that none of this helps if and when the spinal cord is in trouble.

Swamy recommends that instead of going for an unusual treatment that might hurt the backbone, one must take care of themselves by maintaining a proper lifestyle, a minimal exercise schedule and diet. These stress management measures will help lower the stress on the spinal cord instead of worsening it.

How does posture affect the spine and how can one maintain good posture?
The position of the back is essential to keep the spinal cord healthy. Swamy explains, "You need to keep your back straight most of the time without bending forward or bending back too much while working. Ideally, it should be with back support."

Youngsters can maintain this position especially while working, studying, watching television or routine activities to avoid any adverse effects on the back.

What is the ideal posture to maintain while watching a movie, working in the kitchen, and other different situations for adults?
One must maintain a normal or optimal position while watching a movie or working in the kitchen. Swamy suggests keeping the body straight and levelling the shoulders accordingly. The back must be supported straight while sitting too. If you bend forward while sitting or standing, the muscles go into spasms leading to the vertebral column going into an abnormal position.

Does spine health differ in women?
Spine health doesn't differ in men and women except for some hormonal imbalance that might indirectly exacerbate any bone problems. Swamy recommends regular checks for women to monitor their vitamin B and calcium levels and take supplements if necessary.

How can an injury in the spine caused due to a sports activity be managed?
If a person has injured their spine in a sports activity, the bystander should make sure that the injured person doesn't move. They should be in a stable, neutral position, laid down straight without any spine motions at all. If there is a need to transfer the patient to the hospital, there is a piece of equipment called the cervical collar, which needs to be gently wrapped around the neck.

Please list some tips on early management of an injury in the spine?
If moving an injured person, make sure they are in the same position with a coordinated effort of two to three people to lift them, without causing any movement of the spinal cord. If the person needs to be fed, make sure they properly make an effort to swallow or they might aspirate. Don't give anything until a trauma patient is fully conscious. Don't move them unless it is required.

A few tips to be mindful of are:

- First and foremost, the patient is not to be moved unless required.
- If you come across a trauma patient or a road accident victim, make sure you help them out.
- Never give them anything to eat or drink unless they are fully conscious.
- Call for the nearest ambulance or to a hospital equipped with a trauma care facility.
- A government rule: people who help these victims aren't called to the police station or courts.
- You must help them get the help and recover as there is a period called the golden hour that is crucial for a patient's survival.

Also Read: How one should modify their exercise regime and diet while fasting