Spine is a complex structure formed of vertebrae, disc, facet joints and ligaments.
Normal spine
Most important function of the spine is
- Protection of the spinal cord,
- Provide stability to our back,
- Movement or flexibility.
Disc acts like a spongy bush that helps as a shock absorber during day-to-day activities.
Normal disc
Facet joints help in stability and to provide wide range of motion to our back in the form of bending forward, backward and sideways.
During our childhood we are all very active and flexible & as the age progresses, we start becoming less n less active and finally get confined with sedentary lifestyle. This would be the beginning of a very common symptom of back pain in general.
So, can this be tackled or avoided? Yes, certainly, we can try. By ensuring proper work environment and following natural laws.
Ergonomic Solutions and Best Practices
Low back Pain(LBP) is most common symptom in people with sedentary lifestyle or desk job or IT professionals. Prolonged sitting can cause a great deal of pressure on our disc and eventually lead our core muscles weak due to inactivity. It does make us slouch especially when working on the computers.
- Biomechanics and Sitting
Best way to reduce the stress on our back while sitting is to use chair with Lumbar support.
It helps to maintain our back in its natural position of lordosis and minimises pressure over our disc. Thigh support and adequate for changing the position is also a positive factor of ideal seat design.
Ideally drivers of heavy vehicles can definitely reduce the stress on their spine by using lumbar support, thigh support and arm rest.
Ideal driving position
Individuals who work on computers must also follow the ideal sitting design or a ergonomically chair with proper arm rest that is adjusted so that shoulders are at ease and keyboard and mouse placed near to the hand while computer screen is placed upfront that levels our eyes.
Computer ergonomics
- Postural Biomechanics
Individuals who stand for a long time can also experience frequent back pains. While prolonged standing especially while at kitchen or doing chores or professionals requiring standing for a prolonged duration flexing the hip and knee of one leg by placing it over a small elevated platform can reduce the stress on the back and the disc.
Standing ergonomics
They can then alternate and shift the weight over to the other leg.
- Biomechanics of Work Activity
Individuals working in the Industrial & domestic fields involved in lifting heavy weights.
One can try to safe guard the back and reduce strain to the back and disc by taking utmost care while lifting the weight.
How to lift objects
- Weight has to be carried by keeping it close to the body
- Lift using the legs and keep the back straight
- And to lift slowly and not suddenly and quickly.
Another important work activity would be pulling and pushing.
- Always better done with minimum of two individuals.
- Pushing the object is better and has a reduced strain to the back when compared with pulling.
Pushing better than pulling
- Best Practices
- Warmups is a must before starting a game or any sport.
- When lying in bed during severe pain, flex the knee or place a pillow below the knee or sleep in the side position with knee and hip flexed.
- Avoid obesity and smoking.
- Nutrition and Spine Health:
As we know that disc is an avascular structure. After the age of 8 yrs direct blood supply is deferred. So proper nutrition is necessary to maintain a healthy back.
- Antioxidants in our diet reduces the oxidative stress and help in relieving the pain.
- Methylcobalamin is regarded as a Potential Vitamin of Pain Killer. Commonly known as Vitamin B12.It is also treated as sport nutrition as well.
- Food rich in VITAMIN D3 or considering supplementation.
- Post-menopausal women to start on calcium and vit D3 supplementation.
- To avoid food that would make u put on weight.
- Effective Exercises
Usually doing back strengthening exercises on a regular basis can reduce the symptom of chronic back pain.
Exercise to maintain painless range of motion and muscle tone. Avoid improper sit-ups and back extension exercises.
Swimming is generally a good exercise for individuals with back pain.
For neck pain - Isometric neck muscle strengthening exercises are generally good.
Rowing exercise with theraband is also ideal for neck muscle strengthening.
By Dr Ishwara Keerthi C, consultant spine Surgeon, head of department of Spine Surgery, KMC Manipal hospital Mangaluru, Ambedkar circle.
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By Dr Vaishak Bhat, spine surgeon, department of orthopaedics, KMCH-AT Attavar, Mangaluru.