World Spine Day is an annual healthcare event observed every year on 16 October, intending to promote the importance of spine health and educate people to understand the seriousness of spine health, which is one of the single most reasons for disability on the planet.
Every year on 16 October, various health organizations and concerned communities around the world unite to organize various campaigns and activities on the importance of physical activities, proper posture for long-term back health and injury prevention at various local levels to educate and encourage people to participate in learning and practising to keep the spine healthy.
World spine day focuses on creating awareness about the prevailing spine disorders, their impact on one’s life, sign and symptoms, diagnosis and preventive measures to ensure a healthy and happy life.
Importance of World Spine Day (WSD)
The spine is the backbone and the central support structure of the body, which supports basic activities like sitting, standing, walking, twisting and bending. A healthy spine determines the effectiveness of one’s day-to-day activities and lifestyle, as deformities or spine ailments can lead to severe back pain and other complications, affecting the wellbeing of one’s life.
Unmanaged Spine disorder can affect and torments any age group, gender or race. Data indicates that one in four adults suffers back pain during their lives. It is estimated that around 100 crores globally suffer from back pain and spinal-related issues. To fight the prevailing challenges of spine health and to make people aware about the significance of having healthy spine, world spine day plays keen role by advocating and arranging necessary support to create opportunity for everyone to know about the spinal disorders and its preventive tips.
World Spine Day 2023 Theme
This year, 2023, the World Spine Day theme is “Move Your Spine”, a global call to promote physical activity and movement to enhance spinal health in people of all ages and from all countries. The theme“Move Your Spine” will also address movement across the life course while focusing on all types of spinal pain and ailments that occur at home, in the workplace, in schools, and in communities.
12 Ways to Keep Your Spine Healthy and Happy
These are some of the preventive spine health tips:
- Limit your sitting duration.
- Focus on strengthening your core to support your abs and back muscles.
- Practice exercises like Back Flexion, Knee to Chest Stretch, Chin to Chest Stretch, Ear to Shoulder Stretch, Hip Stretch to strengthen the back.
- Maintain a healthy weight to reduce pressure on the spine.
- Avoid smoking as nicotine is a vasoconstrictor, that reduces the efficiency of blood vessels, restricting the flow of blood, oxygen and nutrition to spine
- Make a habit of walking and standing after an interval of time.
- Be cautious with heavy lifting.
- Practice yoga to strengthen and stretch muscles.
- Prefer firm mattress for sleeping.
- Use a shoe with proper arc to support the spine.
- Do not hesitate to consult a doctor in case of back pain and spine pain, and participate in awareness campaign to keep yourself updated about spinal related issues.
- Include vitamins and mineral in your diet such as Magnesium, Calcium, vitamin D and K, vitamin A, Iron and B-Complex vitamins to boost bone and spine health.
Dos and Don’ts for spinal health
Do’s:
- Maintain Good Posture
- Stay Active and Exercise
- Lift Properly
- Use Ergonomic Furniture
- Stretch Regularly
- Maintain a Healthy Weight
- Sleep on a Supportive Mattress
- Stay Hydrated and Eat a Balanced Diet
Don’t’s:
- Avoid Slouching
- Don’t Overexert
- Limit Prolonged Sitting
- Avoid High Heels
- Don’t Ignore Pain
- Avoid Excessive Screen Time
- Don’t Sleep in an Awkward Position