Back pain is a common health issue in India, and many lifestyle factors can increase the risk of developing spine disorder. In fact, one in five persons aged between 20 and 30 years suffers from spinal problem. Identifying the risk factors early in our lives can prevent our spine issues from becoming chronic. The earlier the diagnosis, the better the outcome. Dr Abhijit Pawar, Consultant, Spine and Scoliosis Surgery, Orthopaedics, Kokilaben Dhirubhai Amabni Hospital, Mumbai shares all you need to know:

1. Prolonged sitting hoursWorking in IT industry, banking demands prolonged sitting hours, and in the absence of the right equipment and furniture, not to mention the increased screen time on handheld devices, can lead to an increase in stress on the spine. Working from home culture has exacerbated the problem; youngsters are working from their beds and couches. Sitting in a slouched position can overstretch the spinal ligaments and strain the spinal discs causing pain in the back and neck.
2. Road conditionsThe poor road conditions in most cities of our country and the increased use of two-wheelers by youngsters have increased the physical impact on the lower back.
3. HabitsMore youngsters are smoking and consuming alcohol today. These, along with the increased stress levels can accelerate age-related degenerative spine changes, leading to an early onset of lumbar and cervical spine diseases.
4. Poor posture and sedentary lifestyleA lack of flexibility and weak muscles can lead to back pain. Whether you are slouched over while working at a desk or do so while walking, it can harm your spinal health. Hunching, slouching, or an improperly aligned spine can strain muscles and ligaments. Looking down at your phone, not having your screen at eye level, lifting heavy objects with the wrong form, etc., can contribute to back pain in the long run.
5. Improper lifting techniquesLifting heavy objects without using your leg muscles or holding the item close to you can strain your back. Training in gym without proper precautions can cause stress on the lower back. Dead lifts in gym is a common cause of acute slipped disc in the lower back.
6. Excess weight and obesityBeing overweight can put stress on the spine and contribute to chronic back pain. A healthy diet is key to living a healthy life and can help maintain good spine health. Inflammatory foods such as processed foods, refined carbohydrates, red meat, etc., can cause issues with your back. Further, eating unhealthy foods in excess can cause obesity. When there is extra load on your spine, you are likely to suffer from back pain
7. Poor sleeping habits and stressSleep is essential not just to prevent pain by maintaining good health overall but also to recover from any existing chronic back pain. Lack of sleep also facilitates the production of stress hormones, leading to back pain. Stress and anxiety are known to increase muscle tension and can thus impact your back directly. This increases the chance of pain across the body, especially in the back, as stressed people may often slouch or find themselves in inappropriate posture.