Chronic Spinal Ailments hitting Indian youth as early in their 20’s
Till a decade back, spinal ailments were considered to be a thing which is common among senior citizens. But as per a recent study, every 5th Indian in the age bracket of 20-30 is suffering from some type of spinal ailment. Neurologists have also noticed an upward trend in the number of spine appointments among the young working population in India, which has risen from 25% to 31%. Low Back Pain has become a major health bane for the young Indians in recent times. Long hours on computer or laptops, excessive usage of mobile phones and sedentary lifestyle are the major contributors to more and more youngsters suffering from pain.
To bring this trend under control, small lifestyle modifications and timely interventions from a clinician can ensure relief from lower back pain. The following tips are extremely significant to elaborate on the modifications:
Posture Correction and Active Sitting:
Prolonged sitting in a wrong postures or slouching can put undue strain on the back and neck, which can eventually end up in chronic pain. When working on a study table or when seated for a long time, one should ensure the back is straight and rested on the backrest of the chair or seat.
Correct the computer level:
The computer should be at the correct height when working on it for long hours. If the computer level is too high or too low, it can be a major cause of pain. The ideal height is such that the elbow is rested on the table and the chair should be as close to the table as possible to avoid bending forward to reach the keyboard.
While using laptops, it is best to use a table or an inclined surface to place the same. Using laptop, while lying on the bed, can result in many musculoskeletal strains on back and neck.
Take regular breaks in between seated work:
Sitting in one posture for a long time can also lead to back and neck pain. It is advisable to take a 30second break every 15minutes while working seated for longer durations. In that break, specialists advise standing up, walking around or light stretching.
Follow Ergonomics manual:
It is imperative to maintain correct posture while trying to lift a heavy load, stooping down and while squatting. It is always advised to undergo proper ergonomic training and follow the same in their day to day life, so as to avoid serious medical conditions like lumbar disc prolapse.
While the above mentioned points are the key causes of back pain, affecting the young millennial generation, poor dietary choices, mental stress, degenerative bone diseases like arthritis and other factors can also not be completely ruled out. Lower back pain in younger generation can be effectively and efficiently tackled by making conscious efforts to maintain a combination of healthy diet, proper back and neck strengthening exercise regimen and appropriate Vitamin D levels through adequate exposure to sunlight. However, lower back pain should not be left untreated or unattended, as that can result in permanent damage to the cervical spine and spinal muscles leaving one in pain for a lifetime.