Back to basics with good posture and diet to protect spine
BACK pain is the most common cause of long-term sick leave in the UK - and many of us are unwittingly causing our own problems.
But Stewart Tucker, a consultant spinal surgeon at The Wellington Hospital, part of HCA UK, says there are ways to avoid putting your spine at risk. DON’T SMOKE “Bone density can decrease when you smoke, which increases the risk of osteoporosis, a condition that weakens the bones and makes them more likely to fracture,” warns Stuart.
“Smoking also impairs your blood flow and deprives your spinal tissues of the nutrients and oxygen they need to stay healthy.” EXERCISE CORRECTLY Stuart says: “Fitness activities help to keep your back healthy by allowing the discs to exchange fluids, which is how the spine receives its nutrition.”
But it’s important that you hold the right posture. He adds: “It’s best to get a gym attendant to show you how to use the equipment safely.” BE CAREFUL WITH YOUR SMARTPHONE POSTURE “The term ‘text neck’ has been attributed to the effect that having your head at a 30-60 degree angle for several hours a day can have on your spine,” warns Stuart.
“When the chin’s dropped, you’re stretching the whole structure, often for a long BY LISA SALMON time. This can cause increasing pain and, in some cases, long-term damage to your neck and spine.” TRAVEL CAREFULLY Stuart says: “Sitting in uncomfortable, unsupportive aeroplane, car or train seats for a long time can affect the fragile elements of your spine. Take supportive neck and lower back pillows.” CRANK UP THE CALCIUM “Calcium is incredibly important to bone health, and dairy products are an important source,” says Stuart, “But if you’re dairy-free due to lactose intolerance or a vegan diet, your bones may suffer.
“Ensure you’re getting your required calcium intake by eating lots of calciumrich foods like certain seeds, lentils, leafy green veg or fish with soft bones such as sardines or salmon.” DON’T SIT SO MUCH Desks are terrible at encouraging bad posture, according to Stuart. He says: “A lot of time sitting at a desk can cause muscles around the spine to tense up from supporting the rest of the body for so long.” AVOID DEHYDRATION “The discs between your vertebrae need proper hydration otherwise they can’t support the weight of your spinal column and body,” warns Stuart.
“Dehydration causes vertebrae to touch and, over time, this wear and tear can make the discs more prone to rupturing.”
Long periods at a desk can cause muscles to tense up