Top Tips To Maintain A Healthy Spine

If you suffer from severe neck and back pain, please contact Dr. Gurneet Sawhney, a highly experienced neurosurgeon in Mulund, Mumbai. He specializes in spine surgery and brain surgery, among other sophisticated neurosurgical operations in Mumbai.

Gurneet Sawhney Created on 23rd Feb, 22

Back discomfort affects millions of people every day. Beyond the pain, this type of disease can reduce your quality of life by reducing your ability to enjoy simple pleasures and preventing you from performing even ordinary, everyday duties.

Surveys have shown that low back pain is the most significant cause of work-related disability. Taking care of your spine now will reduce your chances of suffering from back discomfort later.


If you suffer from severe neck and back pain, please contact Dr. Gurneet Sawhney, a highly experienced neurosurgeon in Mulund, Mumbai. 


He specializes in spine surgery and brain surgery, among other sophisticated neurosurgical operations in Mumbai.


In this article, we will discuss simple adjustments that can improve your spine health but first, let us understand your spine's role in the body.


The function and importance of the spine

The spine, often known as the backbone, is the primary support structure of your body. It joins the various sections of your musculoskeletal system together. Your spine assists you in sitting, standing, walking, twisting, and bending. Spinal cord disorders, back injuries, and other issues can harm the spine and result in extreme back discomfort.


Dr. Gurneet Sawhney, an eminent neurosurgeon in Mulund, says that you can take simple steps to improve your spine's overall health, such as improving your body mechanics, including your movement and posture, when performing any activity.


How can I take care of my spine and have a pain-free back?

Following are simple and effective tips for a healthy spine –


Lift the right way:

It is pretty easy to twist in the wrong way when lifting an object and injure your spine. Bending your knees to lift the object will help. Maintain a downward gaze and a straight back. If the object is too heavy to lift by yourself, enlist assistance.


Please remember that bending down at your waist is never a good idea, whether to pick up an object or wipe a stain off the floor. Always bend at your knees to perform such tasks.


Stretch your body:

Stretching is essential for your back and neck health. Flexibility aids in the maintenance of healthy joint function and range of movements. It also lowers the possibility of injury. Starting your day with a few excellent stretches can be both exhilarating and beneficial to your spinal health. And having a good stretch before sleeping can help relax your body.


Sleep soundly: 

Sleeping well is critical to one's overall health. Your body requires a good night's sleep to heal itself. Avoid sleeping on your stomach, as this position puts too much pressure on your spine. Sleeping on your side lowers upper airway collapse, which helps to prevent sleep apnea (interrupted breathing while sleeping) and offers you a better night's sleep. 


Stay hydrated:

Preservation of soft tissue flexibility and joint fluidity requires staying hydrated. Loss of hydration can cause your intervertebral (spinal) discs to dehydrate and lose height or shrink, making you more prone to painful disc disorders.  

The loss of fluid leads the discs to become brittle and finally slip out of place, resulting in herniated discs or slipped discs. 

Sciatica, a form of back pain that radiates down one leg, is most commonly caused by a herniated disc. Furthermore, as the spine's protective cushioning wears away, it adds to the decline of structural health.


Stay active:

Whether you go to the gym, bike, walk, swim, or play with your children, staying active and moving your body helps maintain a healthy spine. Stretching and aerobic movements are the finest kind of exercises for your neck and back.

If you do not engage in physical activities, you are more likely to develop low back pain.


Watch your weight:

Being overweight or obese, or gaining a considerable amount of weight quickly, are potential causes of low back pain. Excess weight, particularly belly fat, can place additional stress on the muscles, tendons, and ligaments in the lower back. When combined with a balanced diet, exercise can help you maintain your weight.


Maintain good posture during all activities:

Set up your workspace for your height and functioning, whether the phone, laptop, computer desk, or car. Use a chair that supports your lower back. You can also put a pillow behind your lower back. 


Do not sit in the same position for an extended period as it will cramp the back muscles and cause a feeling of immobility. Take breaks now and then to stretch your body.



A healthy and robust spine allows you to move freely through daily activities and catch up with the people and events that mean the most to you. Everything you do, from work and play to spending precious time with your loved ones, is supported by your spine. Although back pain is common, it can worsen and become rather serious if ignored.


Dr. Gurneet Sawhney, among the leading brain doctors in Mulund, advises that spinal pain or discomfort should not be overlooked. You should pay attention to the signals your body sends you. Do not overwork yourself, be it at the gym or work, and do not self-medicate to feel better. 


Seek medical attention from Dr. Gurneet Sawhney to understand more about your spine and the best way to treat your problems. He provides his patients with the knowledge and awareness they need to make critical choices about their spinal health. He believes that patients deserve accurate information, real hope, and long-term solutions.

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. 

Read more

Q. What are the complications and side effects that one can experience after spinal fusion?

The complications & side effects are very minimal & spinal fusion definitely helps if spinal instability is present.


Complications of spinal fusion:

  • Weakness in leg
  • Non-improvement of condition
  • Infection
  • Implant failure.

Side effects:

  • Stiffness in back
  • Restricted bending forward
Read more

Q. When does one need spinal fusion?

Spinal fusion permanently connects two or more vertebrae in your spine to improve stability, correct a deformity or reduce pain. Your doctor may recommend spinal fusion to treat: Deformities of the spine. Spinal fusion can help correct spinal deformities, such as a sideways curvature of the spine (scoliosis).

Read more

Q. Can one engage in high intensity exercises even after fully recovering and resting after spinal fusion?

High-intensity exercises are not recommended after spinal fusion.

Read more

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