Back pain is the biggest single cause of disability in the world, but much of it could be prevented through lifestyle changes and good posture habits, says a consultant neurosurgeon from Healthpoint’s Wooridul Spine Centre.

Dr. Chanshik Shim, Head of the Department of Spine Care, was speaking on World Spine Day (16 October), which highlights the importance of spinal health and spreads awareness of the role of physical activity, correct posture, responsible lifting and healthy working conditions.

“For many back problems, there is something that individuals can do themselves to reduce their risk,” says Dr. Shim, who has identified three common problems as examples.

“The number one musculoskeletal problem is non-specific low back pain, and exercise helps prevent or relieve this in a number of ways.

“First, by improving the flexibility of the muscle’s tendons and ligaments in the back, you increase your range of motion and will have better functional movement. Second, when you strengthen your core muscles, they can help support the lumbar – or lower – spine. Third, aerobic exercise increases the blood flow, and therefore nutrients, to the soft tissues in the back, reducing stiffness and speeding up any healing process.”

Dr. Shim, who is an expert in minimally invasive spinal surgery, says regular exercise, not sitting in one position for too long, and avoiding driving long distances in one go can help promote spine health in general.

For the second problem, he identifies the epidemic of back and neck pain, saying: “These are no longer the preserve of the elderly, and have increased alongside the rising use of smartphones and similar gadgets.

“A lot of issues could be solved if people just bring their smartphones up to eye level, and don’t stare down or slouch over gadgets or computer screens.”

The third common spine problem he addresses is degenerative disc disease, where one or more of the discs between the vertebrae deteriorates, causing chronic low back pain.

“Here again, exercise, especially brisk walking for at least 40 minutes – or preferably one hour – a day, helps by enhancing metabolism and circulation, but other effective measures include keeping your body weight reasonably low so you are not putting extra strain on discs and joints in your spine, and not slouching. People should also ensure they are not deficient in vitamin D, and quit smoking as this can damage bone health.”

Dr. Shim’s top tips to protect your spine:

• Sitting increases the pressure on the discs in your lower spine, so get up and move around periodically to give your back some relief. If you have to drive long distances, take a few breaks to stand and walk around for a while.
• When viewing your computer, tablet or phone screen, raise it so that it is at eye level.
• Many people in the UAE suffer from vitamin D deficiency, so speak to your doctor about getting a good vitamin D supplement to counteract this and maintain bone health.
• Exercise regularly, with your doctor’s permission, and follow a varied routine. The simplest and most effective exercise to prevent chronic low back pain is brisk walking for about an hour a day.
• Follow healthy lifestyle habits in general, such as not being overweight and not smoking, as these can negatively impact your spine health.
• Do not be afraid to see a specialist if you experience spine-related pain, it does not necessarily mean you need surgery. At Wooridul Spine Centre, for example, we first explore non-surgical treatments such as dry needling, electrical modalities, traction, and so on. If surgery is needed, it is usually minimally invasive spinal surgery using endoscopic and microscopic laser technology.