Back pain today and especially lower back pain have become a chronic ailment in India. The disease is no longer limited to the elderly but is also increasing among the youth. Long working hours along with a sedentary lifestyle is putting too much strain on our spinal discs and back muscles and has highlighted the need for us to take steps and prevent any long-term complications.

Several reasons like sports injuries, excessive stress over flexible joints and congenital spinal problems can cause chronic back pain among children and teenagers. Additionally, substance abuse too can cause adolescents to experience back pain. According to several recent studies, it has been found that adolescents who smoke cigarettes, drink alcohol and are suffering from mental health conditions like depression and anxiety are likely to suffer from back pain more frequently. For instance, 14-15-year-olds who consume alcohol and smoke tobacco experience back pain more than once a week than those who rarely or never had pain.

This combination of back pain along with unhealthy habits also creates long-term complications in adulthood. The use of toxic substances in early adolescence increases the risk of substance abuse and mental health problems in adulthood and makes the developing brain more susceptible to the negative influences of these substances which also has consequences on our spine.

Chronically poor posture during adolescence in rare cases can stretch the ligaments and can give rise to curved or slightly humped back called kyphosis. In a few cases, back pain can also indicate the emergence of unrelated problems to the spine such as Kidney problems that can cause lower back pain problems on either side of the spine. In certain rare cases, back pain can also be caused by a tumour. Therefore, on this world spine day, we share a few tips that can help you maintain spinal health and can prevent back pain.

Maintain a good posture

People who work long hours on their computers usually slouch a lot which puts pressure on their back muscles, spine and neck and causes pain. Similarly, the ones who are on their mobile phones, often lie on their stomachs with their necks arched upwards which can lead to spine damage. Hence, maintaining an upright posture in alignment with the neck and the lower back and following the correct desktop monitor or laptop level can prevent damage to their spines.

Taking short breaks

Taking short and frequent breaks can help in reducing both work-related mental stress, as well as the physical stress on our spines. Sitting in one position for extended hours is unhealthy and can worsen back pain. Thus, movement while working for longer periods is recommended as it can strengthen the muscles and nerves.

Exercise

Our sedentary jobs weaken our trunk, core and lumbar muscles, and spine and cause back pain. Exercises like partial crunches, bridge, hamstring stretches, knee-to-chest, cat stretch, and shoulder and neck rolls can help restore the fluidity of our muscles, joints, and spinal discs and can alleviate the pain.

Regular brisk walking too is an easy-to-do and effective way to relieve back and spine pain. Walking and exercising can also help in reducing weight, increasing blood flow to the muscles of the spine and raising the oxygen and nutrient levels in the blood which rejuvenates the muscles and relieves pain.

Adopting a balanced diet

Avoid fatty foods and consuming plenty of water can also help you avoid back and spine problems. Consuming low-fat, calcium and protein-rich diets that are filled with essential minerals can help you in keeping your weight in check and can reduce the overall pressure on your spine.

Our spine is a marvel of engineering that consists of a series of vertebrae which extend from the skull to the small back, enclosing the spinal cord and providing support for our thorax and abdomen. It comprises basic structures such as vertebrae, disks, cervical spine, thoracic spine, lumbar spine and coccyx which are held erect to provide balance to our body.

Living in constant pain for a longer period can have a debilitating impact on the quality of life for many patients. Even the simple daily chores will seem like a huge task When the pain becomes persistent even after months of conventional treatments. So, let us pledge this world spine day, that we will take care of our spine and take steps that can help us in leading a healthy life.

Dr. Umesh Srikantha

Consultant – Neurosurgery

Bengalururu

The post Chronic back pain: A common health condition among youngsters appeared first on Health Vision.

Work from home has lasted for almost a year now. Many companies have already decided to continue this concept either permanently or for few more months.  The biggest concern here is the working style which has been adopted by us. How many of us really think about our posture or the sitting position while working from home? Most of us are comfortable sitting on the sofa or on the couch, usually with the slouching back while working.

Spine related complaints on rise

Though many of us welcome the work from home option, there is a significant part of the workforce which is suffering from spine and neck related complaints and have been approaching doctors and physiotherapists for help. Also, with the schools and colleges yet to open in many parts of the country, online classes have become an integral part of the new normal. It is not only the professional who are suffering from spine complaints, but the students too.

The routine for the workers and the students is such that they get up late, grab something for breakfast, pick up the laptop, tab or the smartphone and then sit wherever they feel comfortable. It can be over the bed, recliner, coffee table, balcony, steps, dining table etc. More or less, the same routine is being followed every day. Sooner or later, they are sure to develop discomfort in the back, neck and shoulder region.

What are the major causes of spine-related problems?

At home, many do not have ergonomically designed work-stations. Poor ergonomics is one of the major causes of back pain as it puts a lot of pressure on the spine and neck. When we use the laptops with a slouched back for long hours, the spinal ligaments are strained. The furniture at home are not designed to sit for long hours. To the already existing sedentary lifestyle and lack of exercises, a wrong posture can significantly increase the risk factor of spine-related pain.

Some might dismiss that this back pain as temporary and will ease out. But what they fail to realize is that the damage is slow but steady and has all possibilities to hinder our movement in the long run and can even permanently damage the spine.

What are the right postures and steps to reduce back pain?

There is no single perfect posture as even the most upright posture can also lead to stiffness in the back region and lead to back pain. Do not lounge on your back and cross your legs while sitting.

1. Change positions : Do not sit for prolonged hours in one position. Change your positions so that you are shifting your weight. Stand up, relax and stretch by taking frequent breaks. If possible, walk for a minute or two. This way you can reduce the muscle fatigue and ensure that the blood circulation is not restricted.

2. Use pillows:  We cannot sit on firm chairs for long hours. You can use pillows to sit comfortably for long hours. Keep pillows behind the back and glutes region to sit better and give correct lumbar support.

3. Adjust workstation: Till the time you get an ergonomically designed furniture, you can follow some steps and adjust with whatever you have. Take help of your old books and raise the laptop just below your eye level. Use a small stool as a footrest and give relief to your aching feet.

4. Exercise regularly: Along with all these, exercise regularly to keep you healthy. Drink ample quantity of water and have a balanced diet. There are simple exercises for the back and neck one can do at the desk to prevent spine-related complaints.

5. visit the doctor: It is suggested to visit the doctor when you sense any discomfort in the spinal region. It is safe to visit the hospitals as all necessary precautions are taken to ensure the safety of the patients.

Dr Ravichandra Kelkar
Consultant – Orthopedics
Columbia Asia Hospital
Hebbal, Bengaluru

The post Work from home causing Spine and neck related problems? Here’s what you can do appeared first on Health Vision.

Young Meerut professional successfully celebrated Diwali with his family after undergoing a complex surgery in his spinal cord, which otherwise could have been life threatening. After experiencing episodes of numbness and weakness in both his arms and legs, patient Aditya Bansal had made several local consultations, where MRI of the neck revealed a non-cancerous tumor sitting inside the spinal cord.

Spine tumor riskiest tumors to be removed

The patient and his family members were totally devastated and worried about the complex disease and decided to visit hospital for advanced treatment options. Detailed examination of his spine revealed a benign tumor in the cervical part of his spine that had caused weakness, numbness and gradual deterioration of his balance. Such tumors are technically known as intramedullary tumors which are one of the riskiest tumors to be removed, as in some cases, post-surgical events may result in permanent weakness in all the forelimbs.

Pertaining to the size and location of the tumor and his deteriorating condition, he was advised for a minimally invasive microsurgery.  Thankfully the surgery went very well, and we were able to remove the entire tumor from the cervical spinal cord. And immediately after surgery, the patient was able to move his arms and legs freely and was able to walk with minimal support.

Though conventional open surgery remains an alternative, with a serious risk of infection, blood loss, cosmetic appeal and even paralysis.  Given the small size of the tumor, the risk would not have been advisable. This is where microsurgery becomes effective and risk-free, due to minimal pain, maintaining the cosmetic appeal, precise and minimally invasive.

Microsurgery – best options for treatment

As the tumor grows, it affects the spinal cord, gradually. Depending on the location and the type of tumor, the severity may vary from person to person. The usual symptoms include back pain, loss of sensation especially in legs and arms, difficulty in walking, decrease in body immunity and sensitivity to pain, increase in heat and cold sensitivity, loss of bowel movement control and muscle weakness. Back pain is the early and the foremost symptom in both cancerous and noncancerous tumors.

Treatment for spinal tumors remains a challenge in India, due to the reason that only limited technology is available, and also the fact that the spine is sensitive and can receive only a limited amount of radiation. Microsurgery is one of the best options for treatment of spinal tumors.

Dr. Aditya Gupta – Director
Neurosurgery and Cyberknife Centre
Agrim Institute of neurosciences, Artemis Hospital,
Gurugram, Haryana 122001

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The word Osteoporosis stands for “porous bone”. This disease occurs when body loses bone mass that increases the risk of sudden and unexpected bone fractures. Osteoporosis often develops without any symptom but has serious life‑changing impacts like fragility fractures and disability. There is a series of recent publications that are raising serious concerns about increased risks for fragility fractures due to this disease.

Risk factors for osteoporosis:

Though, osteoporosis can occur in both men, women and children but it has been found that women are more prone to suffer from this disease. This is because women tend to have lighter and smaller bones than men. Also, the risk increases if the women start the menopause before the age of 45 years or she has her ovaries removed. Beyond gender, major risk factors for osteoporosis are:

• Age
• Family history of osteoporosis
• Deficiency of Vitamin D and Calcium
• Inactive lifestyle
• Use of Tobacco or Alcohol

Usually, osteoporosis has no any symptoms that is why it is called as silent disease. However, if individual is observing loss of height (an inch or more), leaning shoulder, curve in back or pain in lower back then it may be starting of the disease. People above the age of 45 years or have above mentioned symptoms are recommended to consult with the doctor regarding osteoporosis screening.

Maintaining good life style and working style is necessary to keep bones healthy. Treatment of the osteoporosis will vary on the basis of different factors such as age, sex, risk of bone fracture or previous injury history. Fortunately, new medications are available to slowdown or even stop the bones to get weaker. These medicines can also decrease the risk of unexpected fractures.

Tips after diagnosis of Osteoporosis

If one has been diagnosed with this problem, then it is advised to take below mentioned measures to avoid potential falls that can lead to bone fracture:

• Wear well-fitted shoes with rubber soles that are in good condition and can support ankle.
• Use assisted devices, such as cane or walker. Elderly patients should keep standing cane which can be put near their bed so they do not have to find the cane when they get up at night. Most of the falls happen that ways.
• Maintain a healthy diet.
• Regular and balance exercises after the consultation by doctors / physiotherapists.
• Keep rubber mats by the sink and in the bathrooms to prevent slipping.
• Have regular checkup of sight and hear as untreated vision / hear problem can often cause falls.
• Keep well hydrated.
• Rooms and house should be well lit so that you don’t trip and fall in the dark.
• Use handrails on stairs.
• Follow the instructions of Doctor.

Where to go from here?

There is a critical need to raise the awareness regarding osteoporosis. Don’t wait for the break leg or wrist to find out that you have osteoporosis. Physical therapists instruct patients about proper exercises and tell them safety measures. So, don’t delay and consult immediately to your healthcare provider about Osteoporosis screening.

Dr. Saif N. Shah
Senior Consultant – Medeor Hospital 
Qutab Institutional Area, New Delhi

The post Osteoporosis – it’s a silent epidemic appeared first on Health Vision.

Every year October 16th is celebrated as ‘World Spine Day’ to create awareness on spinal pain and disability around the world and to exhort people to adopt healthy routines to make their spine strong, active and flexible. While the COVID-19 pandemic has changed our lives dramatically, back and neck problems are still as common as ever.

Due to the coronavirus and its social restrictions, many of us are going to be stuck with the work-from-home scenario for a little longer than we expected and due to the lack of a dedicated workstation most of us now end up lounging wherever we find space at home. Hence, lack of physical activeness is not only contributing to our laziness but it is also going to end up harming our spine!

Taking care of one’s spine and back

This year’s theme has been aptly kept as “Back on Track”, which encourages people to reactivate and revitalize their bodies and watch out for problems that may come up if one is not taking care of one’s spine and back. Being in office meant we could move about a little, be it a visit to the cafeteria or a colleague’s desk. Appropriate chairs and equipment gave comfort to our posture, but all that may not be possible while working from home.

Typically, poor ergonomics, a sedentary lifestyle, bad sitting postures and staying physically inactive are common reasons for spinal and back ailments during work from home. Also, while at home, working on laptops while lying down without much activity can also cause spinal problems as there is lot of pressure on the back muscles and spinal discs. Slouched positions can stretch spinal ligaments and strain the spinal discs can cause severe pain and other severe complications if untreated.

Pay attention to ‘early’ warning signs:

Spine is a weight bearing structure subjected inevitably to wear and tear each day and it is natural to develop degenerative changes as we age. However, if any spinal condition can be diagnosed early, appropriate preventive and corrective measures can be instituted to prevent the condition from worsening and eventually necessitating a major surgical procedure. Persistent or recurring back/ neck pain, radiating pain in the limbs, numbness or weakness in the extremities, difficulty in walking long distances or imbalance while walking should not be neglected and be evaluated at the earliest.

Measures to maintain a healthy spine in the long run

Given all these considerations, there are some immediate as well as long-term measures that one should take in ensuring a healthy spine:

1. Avoid jerks and extremes of bending and twisting,

2. Share work and take breaks often,

3. Keep walking and exercise daily and

4. Focus on stretches and less on weights,

5. Maintain a nutritious diet rich in proteins as well as salads and fruits and

6. Avoid weight gain, and

7. Get good exposure to sunlight to get good vitamin D.

To keep your back and neck healthy during the pandemic, patients should perform physical activity that helps maintain fitness and strengthens the core muscles.Physical therapy may be limited during pandemic, so people can follow exercises one finds on the internet like Pilates, yoga or cardio workouts. To stay fit, one can also use elastic bands, hand weights and/or perform isometric exercises, like planks or squats.

It’s important to avoid being sedentary for long periods of time as inactivity can weaken muscles that support the spine. This can cause back or neck pain or intensify an existing spine condition.Besides this, take frequent breaks in the middle and stretch to keep back spasm at bay. Stretching your fingers, blinking your eyes, and stretching your neck will also help you in maintaining a better posture.

Regular exercise can give your day a structure and break the monotony of staying at home for an extended time. Physical exercise gives you a positive outlook while navigating this challenging period.It is important to keep the spine healthy by knowing and respecting one’s limits. It’s best not to do things that the bodies can’t handle.

Non-surgical options are important

It’s best not to operate at least until a patient has exhausted non-surgical options because almost 90 percent of patients with back and neck pain won’t need spine surgery. Anti-inflammatory medications and physical therapy, pain management and care from a physiatrist are advisable. Most patients recover after physical therapy but if a patient returns with persistent symptoms, such as pain with weakness, gait problems, or difficulty with bowel or bladder function, then surgery can be an option.

When is surgery required

Surgery is recommended only if a patient has been suffering from symptoms for six weeks or more. Likewise, severe cases of disc herniation that may risk paralysis, and serious conditions, are corrected surgically. Care is best taken from a multidisciplinary team of surgeons, physiatrists, physical therapists and pain specialists to get back to normalcy soon.

For those who work in an office, it’s also important to customize your work space to avoid muscle imbalances and repetitive injuries. Anyone who has given up an important activity owing to back problems, it is best to seek consultation from a spine expert.The lockdown restrictions don’t have to mean that our spines suffer and a little care will help you in creating the right posture.

Dr. Umesh Srikantha
Consultant – Neurosurgery
Aster CMI Hospital,Bengaluru.

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