Reduce the load of the school bag

We talk of big things like political reforms,economic reform and sundry other reform.But we hardly pay any attention to as basic a thing as the weight of the school bag which young students carry on their tender shoulders. In fact incidence of back pain in school going students has gone up and primary reason behind this is the heavy weight of school bags that they carry. Various studies have shown carrying a school bag that weighs 10% more than the child’s body weight causes pain in the lower back. Back pain in school going kids students should not be ignored as it can lead to permanent deformity of spine.

Why only big cities should have quality healthcare centres

If you notice,big cities have number of speciality and super speciality centres.Infact the condition is such that they are overserved.Where as if we move to tier 2 or tier 3 cities,there is clear lack of quality healthcare centres which leads to people from these cities flocking to nearest metro for quality treatment.But the question arises why quality healthcare centres don't come up in tier 2 cities even when there is requirement for them?The basic reason is matching infrastructure is missing.But this can be covered to certain extent if government gives tax incentives for starting healthcare centres similar to what it gives to the industry.It will make setting up of quality healthcare centre in smaller cities viable as well as help the people get access to quality care in their cities itself.It may be late for today's budget but government can think of implementing this idea in near future.

Spinal Trauma

  

Anybody who suffers spinal injuries, the first few hours is very critical. The person’s chances of recovery depend on how soon and how well the person is rushed to the nearest health center. Many a times, the injury itself has not caused as much harm as caused by the way a person is lifted and taken to the hospital. At least 5-6 people should lift the person and place him on a hard board. At no point the head should be moved. If such a procedure is followed, there are far better chances of a patient recovering.

A right pillow for spine health

Your body has a way to communicate with you in the form of pain. If the muscles are too stressed and unhappy, it will cause pain. So, if you have a morning headache or neck pain, then your muscles are trying to tell you that your pillow wasn’t the right one. Pillows can help keep your spine in an appropriate position and should support the natural curve of your neck. A very thick pillow can put your neck in an uncomfortable position and can cause muscle strain on your neck, back and shoulders.Too thin also has the same impact, though in the reverse manner. Choosing a right kind of pillow that can keep the neck aligned with your chest and lower back will surely prevent headaches and back pains.

Excess use of phone/ tabs affects your Spine

Excess use of phone and tabs affects our posture and body mechanics in an unhealthy way. People use phone generally in sitting position, leaning over a table or slumped back in a chair, such a posture affects the shape of your spine and leads to back and neck  pain. Also, while talking on the phone very often we tilt our head and hold the phone over our shoulders which again affects the neck region adversely. For good spinal health avoid these.

Easy Pose with Neck Stretch

As we know that neck region bears the heavy load of the head, it is easily prone to damage and pain. This can be prevented by doing simple stretching exercises involving the neck. These not only help in preventing neck pain, but also go a long way in healing injuries which may have occurred due to age or other related issues. But a word of caution here, exercise only after consulting your physiotherapists or a doctor.

Don't fear surgery!

As Spine Surgeon I am accustomed to people being scared of surgery.The moment we suggest surgery to a patient,there is a sense of shock and unease on the face of the patient.This unnecessary fear is actually without logic.First of all surgery is suggested only as a last option and after all other options have been used.And it is suggested when in our view the patient has the best chance of recovering from debilitating pain affecting every day life.Yes in doubt,patients must seek second opinion but we must get over this unfounded fear of surgery.

Practice relaxation exercises to avoid pains and problems

In our busy lives, we, generally, don’t pay attention to our health. Moreover, the stress and hectic schedule don’t allow us to focus on factors that can cause serious health problems in future. The stress in our day to day life can lead to some health problems like personality disorders, heart diseases, sleeping problems, joint issues, etc. Hence, it becomes really necessary to take out some time to practice relaxation exercises and to perform activities that we like in order to prevent long-term stress and keep ourselves physically fit.

Prevent common Neck Pain

The top 7 vertebral bones of the spinal column that forms the cervical spine are located in the neck region. And since neck region bears the maximum load- weight of the head, facilitates movements and helps in viewing things vertically and horizontally, it is more prone to injuries and pain.The best way to prevent this is to avoid stress, sleep properly and maintain a good posture at all times.

Joint care in winters!

The pleasantness of winters is loved by everyone, but for those suffering from any kind of joint or bone related ailment, this season brings with it some painful time. During winters, the coldness in the air often aggravates bodily pains. So, those suffering from arthritis or any other kind of spinal problem needs to be extra cautious during this season.

Of late, Arthritis has emerged as a very common joint related ailment, with a large number of people suffering from it. In any case our wrong postures and unhealthy lifestyle has already lead to a major increase in back and neck related problems, along with several other spinal problems. Although, there is no particular season for such problems to occur, but these problems generally aggravates during winters causing a lot pain and discomfort to those suffering from it.

Why winters aggravates the joint problems

In winters, there is a decrease in air pressure and along with that  chilliness present in the air creates a condition where pressure on the muscles increases and they become stiff. This in turn, leads to increased pressure on joints and the surrounding nerves causing severe pain. This is the reason why stiffness and pain in joints and pain in the bones increases during winters.

What should be done to avoid this situation

Generally, people become lazy during winters and often skip exercising. But it is important to understand that no matter what the season may, one should never skip exercising. Exercise helps in keeping our joints flexible hence, reducing the chances of stiff and painful joints. Arthritis patients especially, should perform exercises regularly, suggested by the physiotherapist. But one should also perform exercises keeping weather conditions in mind. For example, in winters, joints stiffen is more in the morning. So, one should stick to light exercises in the morning. Remember always warm up before starting any exercise. Also, before starting any new exercise, consult your doctor or physiotherapist. Avoid going for early morning walks during winters as it can cause more harm than good.

Similar to exercising, protecting oneself from the winter chill is equally important. If you are suffering from joint pain, it is advised that you wear woolen clothes that too in layers and try to keep yourself as warm as possible. Besides, one should keep the affected body part covered . Hot water bottle/packs can also be helpful in combating pain. 

Our diet too plays a key role in keeping our bones and joints healthy. Eat home made nutritious food. Also, opt for seasonal fruits and vegetables. Include milk and milk products like curd and cheese, dark green leafy vegetables, soybean, eggs etc in your diet; as they are rich in calcium which is very beneficial for your bones. Along with it sit in the sun as it is important source of Vitamin D as these keep body nourished and helps in absorption of Calcium in our bones. 

Though winters brings with it problems in the form of joint pain, but proper care can help in fighting pain. Remember, with a healthy diet, right exercises and protection from cold; one can prevent joint pain in winters. And if the pain becomes unbearable, don’t delay consulting doctor. Timely diagnosis and treatment is always helpful.

                                              

Dr Sudeep Jain (MCh)

Director, Spine Solutions India (New Delhi)

spinesolutionsindia@gmail.com

Spinal Disorders - Coccydynia

Among several Spinal Disorders,one is Coccydynia on which very little awareness is there among general public.Its symptom include tenderness and inflammation in the tail bone . It is characterrised by  tremendous pain at the end of the spine or between the buttocks and can lead to difficulty in walking, sitting or doing any other physical activity.  Patients with coccydynia should use a well padded seat when sitting and avoid long periods of sitting.

Excessive weight can lead to sciatica

People with overweight are at higher risk for back pain, joint pain and other problems than those who are not obese because every pound of your body adds strain to the muscles and ligaments. In many cases, the overweight patients can experience sciatica and low back pain from a herniated disc. This is the result of damaged discs and others spinal structures in order to compensate the pressure of heavy weight on the back. So ladies, now you have one more and serious reason to lose weight.