Orthopaedics
How to protect your spinal health
A Mediclinic orthopaedic surgeon explains how to prevent wear-and-tear spinal injuries – and what warning signs to watch out for.
Your lower back, especially the lowest part of your back – vertebrae L4, L5 and L5S1 – takes the most strain when you’re standing, twisting, bending, or sitting on a chair. This means it’s more prone to wear-and-tear injuries than any other part of your back. Dr Jaytesh Pillay, a spinal orthopaedic surgeon at Mediclinic Kloof, shares practical advice on how to prevent lower-back pain.
Strengthen your core
The first step to preventing back injuries is to strengthen your core. Simple exercises like daily walks, pool workouts, Pilates, and yoga can help. These activities support and align both the front and back of your spine.
“These gentle exercises can really improve your spine's health. You don’t need to join an expensive gym or lift heavy weights. I suggest that patients see a biokineticist before starting any exercise programme. They can give tailored advice on the best core-strengthening exercises for your needs," says Dr Pillay. Only people whose back pain is under control and those who want to prevent back injuries should consider starting an exercise plan.
Watch your weight
Maintaining a healthy weight is crucial for spinal health. “A good weight balance reduces a lot of strain in your back, which is why we advise overweight people to lose kilograms. This is the most important change you can make to reduce strain and prevent long-term back injuries of the back,” says Dr Pillay.
Improve your sitting posture
Being conscious of how you sit at work is important – especially for people who use a computer daily for hours at a time, as this is likely to cause back strain, says Dr Pillay. A trained ergonomist can help you create a comfortable and efficient workstation with a good seating and desk setup. This usually involves using an ergonomic chair to support your lower back.
Your computer screen should be at eye level, and if you’re using a laptop, it's best to use an external mouse. Make sure your hands are a comfortable distance from your keyboard and desk, so you’re not stretching or bending your back while typing. Dr Pillay also suggests using a small footrest to help relieve pressure on your back.
“One of the least ergonomic ways to use a computer, and something to avoid, is working in bed or on the couch while watching TV," he adds. “You also need to be aware of your posture when using a cell phone. Constantly looking down at your phone causes strain on your neck, which puts strain on your lower back.”
If you're seated for several hours on an airplane or in a car, take regular breaks to stand up, stretch, and move around. This helps prevent stiffness and reduces the risk of back pain.
Avoid heavy lifting
Stay away from heavy lifting and avoid carrying bulky bags. There are various tools and devices available that can help you move heavy objects safely, protecting your back in the process.
This advice extends to children, who should use trolley bags instead of carrying heavy school bags, says Dr Pillay. “Backpacks should be worn on both shoulders and straps should be adjusted to take the weight off the back.”
Signs you might need surgery
Serious spinal problems may require surgery, says Dr Pillay. Red flags include pain that extends down the legs, weakness of the legs, and being unable to move your legs or feet. Bladder and bowel issues may also be related to damaged spinal nerves.
“If your back pain isn’t getting better with treatments like physiotherapy and pain medication, this might indicate a more serious problem. The only way we can know 100% if there are serious injuries to the spine is to do a proper assessment. This consists of an X-ray to assess your bony anatomy, particularly if there was trauma or a car accident, and an MRI scan to look at the soft tissues – the discs, nerves, and spinal cord.”
After a thorough evaluation, your orthopaedic surgeon will talk to you about different treatment options to help you achieve the best spinal health possible.
To find an orthopaedic surgeon near you, go to www.mediclinic.co.za
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