World spine day 2021 know from experts 3 major causes and remedies of spinal pain

World Spine Day 2021: World Spine Day is celebrated every year on 16 October. Its aim is to spread awareness about diseases related to the spinal cord as spinal cord disorders are one of the major causes of disability. In an article published in Dainik Bhaskar newspaper, MS Ortho, Spine Surgeon (MS Ortho, Consultant Spine Surgeon) of Mumbai’s Lilavati Hospital, Dr Vinod Agarwal has told that the culture of Work from Home during the Corona period. Has increased and due to this a lot of damage is being done to the spine. Recently published by PubMed Centra ie PMC Lab Research According to the report, 41.2 percent of people working from home complained of back pain and 23.5 percent of people complained of neck pain.

Dr Aggarwal says, ‘If 6 ​​minutes of walk is done after every hour of sitting, then damage to the spine can be avoided. Apart from this, do yogasanas like Child’s Pose, Cat and Cow Pose every day. These are the same postures as playing with children, like children, but do take the advice of a doctor.

3 main causes of back pain

sit for a long time
spine universe According to the Spine Universe, prolonged sitting affects the blood flow to the gluteus maximus. The gluteus is the main muscle supporting the spine.

bad posture
Bending and twisting while sitting increases the stress on the ligaments and discs in the spine. Due to this, pain starts in the shoulders, neck and back. This is called Poor Posture Syndrome.

mobile addiction
When you work on a mobile screen for a long time and tilt your head repeatedly to look, there is a strain on the spine, which shrinks the discs of the spine.

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According to, the strength of the abdominal and back muscles is very important for the strength of the spine. These muscles make the spine balanced and strong. The stronger it is, the lesser will be the pressure of the weight falling on the spine.

3 ways to strengthen the spine

According to Dr. Aggarwal, while watching TV, walk at a speed of one mph in between. Muscle stiffness decreases and flexibility increases.

child’s pose yoga
Sit on the toes and keep the palms close to the floor. Stay in this position for one to two minutes while breathing. After this, while breathing, come to the earlier position. Similarly, cow and cat poses are also useful. This improves blood flow in the body and spine, strengthens the thighs, hips and ankles. The muscles of the spine are also strong.

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bridge exercise
Lie down on the ground, while emphasizing on the toes, lift your hips and make them in a straight line. Hold for 10 to 15 seconds. Do three sets of 15 minutes each. Keep a gap of one minute between each set. This strengthens the muscles of the hips. It supports the lower back and also strengthens the spine.

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