Small daily habits hold the key to lifelong spine health
In Short
World Spine Day 2026 | Theme: Spine Health for Life
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Dr Sudheer Kumar Pothu
Hyderabad: Dr Sudheer Kumar Pothu, Consultant Orthopaedic and Spine Surgeon at Cygnet Superspeciality Clinics, Sanath Nagar, has stressed the importance of simple daily habits in maintaining spinal health and preventing back and neck pain.
Observed on October 16, World Spine Day 2026 highlights the need to protect spinal health throughout life through regular exercise, healthy eating and appropriate movement habits.
Why does back pain occur?
Muscle strain, prolonged sitting, repetitive movements, inactivity and poor physical fitness can trigger back and neck pain. Disc problems, arthritis and osteoporosis-related fractures are other causes. Stress and poor sleep may aggravate discomfort. However, not every backache indicates a slipped disc, and surgery is rarely necessary for common back pain.
Move regularly and sit comfortably
There is no single perfect posture. Changing positions regularly is more important than remaining in one position for hours. Keep feet supported while sitting, relax the shoulders and position computer screens near eye level. Take short walking or stretching breaks every 30–45 minutes. While lifting objects, bend at the hips and knees, keep the load close and avoid sudden twisting.
Exercise and nutrition matter
Walking, cycling, swimming and suitable yoga can improve mobility and strengthen supporting muscles. Adults should aim for at least 150 minutes of moderate physical activity weekly, along with muscle-strengthening exercises twice a week.
A balanced diet containing calcium, vitamin D and protein supports bone and muscle health. Milk, curd, ragi, pulses, vegetables and eggs are useful options. Supplements should be taken on medical advice.
Maintaining a healthy weight, avoiding tobacco, sleeping well and preventing falls also contribute to spinal health.
Recognise warning signs
Medical assessment is advisable when pain persists, worsens or spreads into the limbs with tingling or weakness. Back pain accompanied by fever or unexplained weight loss also needs attention. New bladder or bowel control problems, numbness around the groin or rapidly worsening leg weakness require emergency care.
Dr Sudheer Kumar Pothu holds D.Ortho, DNB (Orthopaedics) and FNB (Spine Surgery) qualifications. He advises people to adopt simple daily habits to protect spinal health and maintain mobility and independence.
