Sit right, stand straight, exercise properly and be stress free, says orthopaedic surgeon Dr Rumi Beramji as he offers tips on how to improve your lifestyle and prevent back problems
Considered to be an ‘old people problem’ until just a few years ago, backache has become the second most common ailment in the world after heart disease. It is also responsible for the maximum number of working days lost in today’s world. It is said that almost 80 per cent of people will get a backache at least once in their lifetime.
The causes for backaches can be divided into two: pathological and physiological.
Pathological causes
1) Vitamin D deficiency, which can lead to rickets; lack of calcium that can cause osteoporosis
2) Birth defects such as scoliosis
3) Infections like tuberculosis and diseases like cancer
4) Trauma such as a fracture to the spine or a ligament or muscle injury
5) Referred pain such as renal stones or infection in the uterus
6) Spondylosis and slip disc
Physiological causes
1) Being overweight or obese: This increases the load on weak muscles, thereby changing the posture of the person. This puts extreme load on the spine. Obesity should be controlled by proper exercise and dieting.
2) Stress: This is mostly overlooked and patients down painkillers in the hope of finding an elusive cure. Most muscle spasms, especially those in the neck region, are due to stress. We normally see a surge in complaints from mothers with school-going children ahead of exam season.
3) Pregnancy: The weight of the baby pulls the lumbar spine forward, creating a lot of strain on the lumbar muscles. Hence, most pregnant women suffer from backaches towards the end of their pregnancy.
4) Wrong posture: This is the most prevalent cause, with about 50 per cent of patients getting backaches due to improper posture. With prosperity and technology has come an increasingly sedentary lifestyle where walking, cycling to work and manual chores like sweeping and washing have been given the go-by as machines gradually take over.
Added to this is our increasing use of computers, television, mobile phones and iPads, which require long hours of sitting in one place.
All too many people adopt wrong postures while sitting, reading, writing, lifting objects and sleeping on the bed.
5) Lack of proper exercise: Performing exercises the wrong way is dangerous. The number of spinal muscle injury and slip disc cases has increased dramatically due to overexertion thanks to enthusiastic trainers and their often unfit students. Exercise for the spine should be done slowly and methodically over a period of time under the proper guidance of experienced trainers. Stretching exercises should be incorporated into the routine before beginning muscle toning. However, many trainers still start their students on vigorous exercises before this, thereby injuring the latter’s spine.
Prevention
Following a strict programme of exercises, proper diet and a stress-free life – and proper posture, of course – can give you a healthy spine.