World Spine Day 2025: Why are young people's spines weakening? Office workers are at greater risk..

World Spine Day 2025: World Spine Day is celebrated every year on October 16th across the world. The purpose of this day is to raise awareness about spine and back health. Due to changing lifestyles, long hours of sitting, and constant stress, back and neck pain have become common problems these days. Once a problem typically seen in older people, this problem has now affected young people as well. People often ignore this problem. However, let us tell you that the spine alone bears half the body's weight, making it extremely important to take special care of it. The question now is: why are young people's spines weakening? Why are office workers at greater risk? What can be done to strengthen them? Dr. Bhuvana Ahua, Pain Consultant at LNJP Hospital, Delhi, explains this:

These habits are harming the spines of young people.

Sitting for long periods of time: Working for long hours at the office can also cause spinal damage. In fact, sitting for long periods weakens the discs and muscles. Therefore, try to take some time to walk between work.

Poor posture: Poor posture can also cause bone damage. In fact, sitting or working in a hunched position, especially while using a laptop or mobile phone, puts excessive pressure on the spine. Therefore, sit with your back straight and be mindful of your posture while walking.

Physical inactivity: Sitting all day and not exercising can also weaken the spinal muscles. Physical inactivity can lead to back pain and stiffness. Therefore, engage in light exercise or stretching daily.

Hunching over your mobile phone or laptop for hours: The habit of looking down at your mobile phone or laptop puts excessive strain on the neck, which is known as "text neck." This can gradually distort the shape of the spine. Therefore, keep your mobile phone at eye level and keep your neck straight frequently.

Excessive smoking and alcohol consumption: Smoking and alcohol are the biggest causes of spinal weakness in young people. Both reduce blood circulation to the bones and affect calcium absorption.

Stress: Excessive stress can also weaken your muscles, increasing pressure on the spine. Furthermore, sleeping on the wrong pillow or mattress can also cause back pain. Use the right pillow and mattress for good sleep.

Ways to Strengthen the Spine
To prevent this problem, it's important to adopt healthy habits throughout your life. Eat a balanced diet. Consume adequate calcium and vitamin D in your diet, such as dairy products, green vegetables, fatty fish, and fortified foods. Exercise regularly. Walking, running, dancing, and strength training strengthen bones. Always maintain a healthy weight, but don't be too underweight. Limit your alcohol intake. If you have weak bones, consult a doctor.

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