Back in Action

Why is back pain so common?
The principal reason is inactivity. The human body was built for movement. With technology making everything possible at the touch of a button, it faces the danger of having too little to do.

‘‘Our bodies are the same they were a million years ago, but lifestyles have changed completely. These modifications reduce the need for mobility, and lead to abnormal stresses on the spine,’’ says Dr Yash Gulati, senior consultant, department of spine surgery, Indraprastha Apollo Hospital, New Delhi.

What exactly is good posture?
It can be defined as any position that allows good use of the body for a specific task and is comfortable for as long as the position is held. Even though bad posture may not cause any immediate discomfort, continued poor posture will, in the long-term, cause back pain.

Are any particular body types more likely to have poor posture?
The overweight. ‘‘With obese people, especially those with protruding bellies, the curvature of the back changes, affecting the line of gravity. This strains the muscles and the ligaments all the time,’’ says Dr Gulati.

The answer: Strictly maintain your height-weight ratio.

How do I maintain a good posture when I am standing?
‘‘In upright posture, the spine has a stabilising function,’’ says Dr Gulati. To help the backbone do its job…
• Wear low-heeled shoes if you are on your feet most of the day. This helps maintain the proper curve for the small of your back.
• Place one foot on a higher elevation than the other and shift weight periodically. This relieves strain on the back.
• Keep a stool below the work surface where you can place a foot to relieve pressure on your back.
• Ensure your work platform is at the right height. It should be halfway between your wrist and waist when you stand against it with your hands by your side.

I have a sedentary job. How do I maintain good posture?
In a desk job, prop up the back by…
• Choosing the correct height of the chair. Your feet shouldn’t be dangling in mid-air but supported comfortably on the floor.
• Using a chair with proper support for lower back. A good chair should follow the curves of your back.
• Sitting on a chair with arms that are neither too high nor too low.
• Ensuring reading stands and computer monitors do not compel you to bend too much in front or sideways.

And what about while driving?
The driving seat should support the back properly. If there is a gap between your back and the seat, use a small cushion or backrest.
• Adjust the seat or place a small cushion below the thigh so that the knees are higher than the hips. This relaxes the back while driving.
• If you spend long hours on the road, break the journey every 30 minutes or hour.
• When getting out of the car, swivel your whole body towards the door. Slide your feet onto the ground and then get out.

And lifting things?
First things first. It’s a BAD idea to bend forward to lift things off the floor. Follow these principles:
• Relax the knees. Keep one foot slightly ahead of the other one. Bend your knees to get close to the object.
• Lift the object gradually and without jerks. Keep the object close to the body and the back straight, though not necessarily vertical.
• Get yourself upright gradually, without twisting the back.