How to Protect and Strengthen your Spine?

One of the most crucial components of your body is your spine. You wouldn’t be able to stay upright or even stand up without it. It provides structure and support to your body. It enables you to move around freely and bend with ease. The spine also protects your spinal cord.

Gurneet Sawhney Created on 10th Oct, 21

Spinal disorders are more frequent than you would believe. Many people in Mumbai complain of lower back or neck pain. Their pain occurs due to prolonged sitting at work or constant stress on the spine due to the sedentary lifestyle. Lower back discomfort affects 80% of adults at some point in their lives.

Back discomfort is one of the most common reasons for individuals missing work, and it can strike anyone at any time. Back and spinal discomfort can disrupt many people’s daily lives and, in certain situations, lead to stress and despair.


Back pain is the second most common reason for visits to the spine surgeon in Mumbai, outnumbered by upper-respiratory infections. Hence, it is essential to know about the spine, the causes of spinal cord disorders, and, most notably, how to protect and strengthen the spine.


First, let’s know,

What is the Spine?

One of the most crucial components of your body is your spine. You wouldn’t be able to stay upright or even stand up without it. It provides structure and support to your body. It enables you to move around freely and bend with ease. The spine also protects your spinal cord.


The spinal cord is a bundle of nerves that connects your brain to the entire body and permits movement. You couldn’t move any portion of your body or function your organs if you didn’t have a spinal cord. This is why, if you want to live an active life, keeping your spine healthy is essential.


Now, let’s know,

What are the Causes of Spinal Problems?

Any abuse or mistreatment of your spine will have a detrimental impact. The muscles around the back are usually weak, overused, or abused, resulting in back or neck pain. This pain may become chronic if it is not treated. In most cases, spinal disorders are caused by a combination of causes. The following are some of the most common reasons:

  • Poor posture
  • Poor mobility in surrounding muscles
  • Weakness of supporting musculature
  • Bad biomechanics
  • Muscle imbalances
  • Sedentary lifestyle

Let’s discuss,

How to Protect and Strengthen the Spine?

It is critical to developing strong and flexible muscles. There is no such thing as a fitness alternative. Make fitness a way of life. A basic workout routine focusing on stretching and strengthening the back, hamstrings, and abdominal muscles will help keep the spine in good shape. Here are a few more ways to consider:


Strengthening the core muscles

Your lower back is working overtime to support your entire upper body. To support your spine and relieve pressure on your lower back, tone the surrounding muscles in your back. Because our core muscles are rarely used in ordinary activities, they must be toned with focused exercises. It can be performed with a few basic exercises that require little time.


Stretching exercises

Tight muscles cause many back pain issues. Your entire spine, including the joints, will be stressed if your back muscles are tight. Make daily stretches a routine to improve your spinal health.


Sit with proper posture

When you sit incorrectly, the discs in your lower spine are loaded much more than when you stand. If you have to sit for long periods, get up and walk around.


Sleep on the back or side

Sleeping on your side or back is the most comfortable posture. Sleeping in an incorrect position can cause neck and back pain. The lumbar spine is put under additional strain when you sleep on your stomach (low back).


Back and neck problems can be caused by sleeping with too many pillows or on an overly soft mattress. So, choose a pillow and mattress that will maintain your spine relatively straight while you sleep.


Eat a balanced diet

What does diet have to do with the health of your spine, you might ask? It does; after all, it plays a role. A diet rich in lean proteins, healthy fats, plenty of fresh fruits and vegetables is excellent for strengthening muscles throughout the body, especially those that support the spine.



Walking is a very safe and effective form of exercise. Maintaining a healthy weight can be as simple as brisk walking at work or outside.


Lift properly

It is simple to twist in the wrong direction, which can cause muscle spasms and pain. If the item is heavy, use good body mechanics and ask for assistance.


Keep an eye on your weight

Your back is strained when you weigh too much. The spine might become tilted and pressured unevenly as a result of increased weight. Over time, the back may lose its appropriate support and acquire an unnatural curve in the spine.


Stop smoking

Smoking reduces blood supply to the discs that cushion your vertebrae, causing disc degeneration to accelerate. Smoking also inhibits calcium absorption and new bone formation, raising the likelihood of an osteoporotic fracture.



Meditation can help to calm the mind and relieve stress all over the body. Meditation can boost your alertness, attitude, productivity, and life expectancy. People who meditate tend to concentrate on their core strength, which causes their spines to straighten naturally.


Consult an experienced spine specialist in Mumbai to learn more about how the spine works and soothe or avoid back and spine pain.



Relevant Questions

Q. What is Spinal Cord Stimulation, and who can benefit from same?

Spinal cord stimulation is recommended for an increasing number of painful health problems. A two-step screening process is typically used to determine whether a person is a good candidate for spinal cord stimulation. The first step is based on the person’s medical condition and begins with a thorough assessment by the doctor. If the person fits the criteria then the doctor will arrange a trial period. 

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Q. Through what lifestyle modifications can i manage spine related disorders?

  • Regular back strengthening exercises.
  • Abdominal exercises
  • Avoid lifting heavyweights
  • Avoiding jerky rides
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Q. What is the treatment options for stroke and how much will it cost?

Treatment for stroke depends upon the time that you reach the hospital after the stroke.

  • Within 3 hrs- Thrombolysis
  • Within 24 hrs - Mechanical thrombectomy
  • Within 3-4 days - surgery is a life-saving procedure. 
  • Long term - medications & physiotherapy

Cost varies depending upon the requirement.

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Q. What could be the underlying causes of stroke?

The onset of atherosclerosis with increasing age increases the chances of stroke greatly. The other risk factors include consumption of tobacco, reduced physical activity, unhealthy diet, excessive intake of alcohol, hypertension, atrial fibrillation, obesity, male gender coupled with genetic and psychological reasons.

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Q. I am having lower back pain also it's make it difficult for me to walk as though maybe feel pressure.

Lower back pain can be caused by muscle strain, poor posture or a sprain. See a neurologist or a physical therapist for proper treatment. Avoid activities that aggravate pain, do gentle exercises or stretches.

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