Spine Care (Back Pain Relief) Tips

Principles of neck and back care Spine Care

Endoscope – Awake Disc Surgery under Local Anaesthesia

A dream-but now a reality using endoscopic surgical technique under local anaesthesia. A very safe technique as you remain awake during the entire procedure. No stitches require. Following operation patient can stand-up and walk-out of Operation Theater. The spine clinic has perfected and pioneered this technique.

Ultrasonic Bone Scalpel

“Sound to cut bone”

A Novel Concept. Spine Clinic uses ultrasound technique based Bone Scalpel to cut bone. This protects spinal Cord and nerves from surgery related injury. No more fear of paralysis after spine surgery.


The most common problem after the common cold, cough and headache is backache. It is estimated that 80% of people suffer some or the other form of spinal problems which result in neck or back pain at some point during their lives. 90% people suffer from postural neck and back pain which occurs while bending down, lifting weight, or working in an inappropriate manner or posture.

For example, if a 25 year old person in an office job works 8-10 hours a day, he or she will experience neck pain ache and/or backache within two years. If care is not taken at this point of time, in a span of 10 years this person may experience serious and debilitating problems as a result of neck and back pain.

Financial Loss

Every episode of pain may force the sufferer to rest for 12-15 days. This means a possible loss of income because work is stopped and additional expenditure for the medical treatment. In such a background, the following three scenarios may develop:

  • Stoppage of work
  • Change of job, which may not be possible
  • Change in the way of work in the same job

This information booklet aims to:

  • Alert you to the dangers of ignoring neck pain and backache
  • Provide facts and to dispel myths and misconceptions
  • Present solutions for prevention, control and treatment to overcome spinal problems

If extreme neck or back pain continues for six months, only 50% of can return to their daily activities.
If extreme neck or back pain continues for one year, only 20% people can return to work.

After two years of extreme pain, only 3% people can resume their normal activities. Whenever you sit, your back must be supported. Do not sit on chairs that do not have proper back-rests and arm rests on both sides. When you sit, your feet should touch the ground. Not using proper chairs causes muscle-fatigue and slumping, which in turn causes back-pain.

A well designed chair The correct seat back should have an angle of 1050 degrees with the horizontal. It’s length should be 17 inches. Improper chairs with long seat-pans do not support the back. If you must sit on a long seat-pan seat, use a cushion should be used to support your back against the back of the chair. Sitting in a low or soft sofa or chair does not support the back.


While sitting in a chair the position of the knees should be a little higher than the level of your thighs. If necessary a footrest of appropriate height may be used to put the knees higher than the thighs. Sitting like this eliminates strain on back-muscles.

Inclination Pads

Use inclination pads while reading and writing. Use tables or desks that are slightly higher than your waist level in the front, and at-waist-level on the sides. This enables you to work with a straight neck.

Those who work for longer hours on the computer must place the computer screen exactly at eye-level. The keyboard should be placed in such a way
that forearms rest on the table. This eliminates arm muscle fatigue. While typing from a document, place the document upright on a special stand so that improper neck movements do not strain the neck.

Arm rests

Use chairs with armrests on both sides and rest your arms on the arm rests while sitting. This supports your shoulders and the muscles on both sides of your arms. This prevents strain and later pain.

Correct Posture in a car

While getting into a car, after opening the door, turn outside, and simply sit down on the car seat. Then lift your feet one by one inside the car and turn your face to the front of the car. While driving, your seat should be as close to the steering wheel as possible. If necessary, place a small pillow between your back and the seat.

Correct Standing Posture Backache is inevitable if you stand for a long time. But it can be prevented by placing a foot on a footrest. Put the other foot on the foot rest after some time. Repeat this at at regular intervals. This relaxes the back-muscles.

Correct Footwear

Wearing high-heeled shoes places back-muscles under great strain and pressure, especially when standing for a long of time. Prefer using flat heeled
shoes instead of high heels.

How to stand for long hours

Professionals like Nurses, architects, fashion-designers etc should follow this guideline.

The ideal worktables for architects should be at elbow level. For writing and drawing there should be a flat surface at 200 inclination with the horizontal so that the person can look down without bending his/her back.

Correct Sleeping Postures Use mattresses that are not too soft and not too hard. If your bed is too high, use foot-stools while getting in or out of your bed.

Hammocks should not be used by backache patients because in hammocks or beds with loose strings or springs the spine is subjected to unequal pressure. This results in pain. Placing a soft pillow under the knees while sleeping on the back relaxes backmuscles and relieves backache.
Do not sleep on the floor without a mattress if you are suffering from backache.

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