By Jacob Ngwenya
Observed every year on 16 October, World Spine Day is the largest public health initiative dedicated to increasing awareness of spine health. While spine-related disorders are commonly diagnosed in older individuals, they are now increasingly affecting younger individuals due to various factors, such as sedentary lifestyles, poor dietary choices, desk jobs, and prolonged use of mobile phones.
These factors call for an increase in spine health awareness programs.
World Spine Day aims to highlight the burden of spinal pain and disability around the world, increase awareness on the importance of spinal health, and encourage individuals to adopt healthier lifestyle choices.
This year’s theme is ‘Support your Spine’, focused on raising awareness on the steps individuals can take to keep their spine healthy.
Various spinal-related conditions can cause pain, discomfort, and even disability. Here are some common ones.
Herniated disc: Commonly referred to as ‘slipped disc’, a herniated disc occurs when one of the spinal discs that cushion the vertebrate bulges out, pressing on nearby nerves. This can cause pain, numbness, and weakness in the neck, limbs, back or hips.
Degenerative disc disease (DDD): DDD occurs when the spinal discs wear down over time, which reduces their cushioning ability, leading to pain, reduced motion, and nerve compression. While DDD is generally age-related, it can also be caused by injuries.
Scoliosis: This is a condition wherein the spine curves sideways and may require bracing or surgery. While scoliosis is most commonly diagnosed in adolescents, typically before puberty, it can also develop in older people with conditions such as cerebral palsy and muscular dystrophy.
Here are some tips to keep your spine healthy.
Maintain a proper posture.
Maintaining a proper posture throughout the day helps reduce the risk of many spinal problems. Whether you are sitting, standing, or sleeping, it is important to ensure that your spine is aligned and supported. Use ergonomic chairs, place your computer screen at eye level, and avoid slouching and scrolling through social media feeds for extended durations.
Exercise at least 3–4 times a week
Regular physical activity is important for maintaining spinal health. Make some time for exercises aimed to strengthen the neck, back, and abdominal muscles. Regular visits to the gym, walking, biking or swimming are great ways to keep your spine healthy. Incorporate stretching exercises such as yoga or pilates, as they improve flexibility and relieve tension.
Eat a healthy diet and stay hydrated
Eating a healthy diet is important to keep your spine healthy. Consume foods rich in vitamin D, magnesium; calcium and vitamin D makes your bones stronger, while magnesium improves bone density and supports muscle development. In addition, hydration is essential for the health of the intervertebral discs, which act as shock absorbers in your spine. Drinking enough water to keep these discs pliable and reduce the risk of spine degeneration.
Wear well-fitted shoes
Well-fitted, good quality shoes provide a supportive base with proper arch and cushioning that will help keep the spine and body alignment in check. Make sure the area of the shoe at the back of the heel is snug and not overly tight.
Avoid bending at the waist
Whenever bending down, do not bend from the waist, rather kneel down on one knee. Keep your back straight while bending down so you are supporting your spine. If you are lifting a heavy object, don’t try to lift it yourself, as it can strain the lower back.
This World Spine Day, we, Zimbabwe NCDs Action Network, encourage you to promote awareness about spinal health, by learning about the common conditions affecting the spine and sharing the knowledge with your close ones.
