Relax shoulders so as to relieve tension in the upper back. Always remember to stretch before and after rides. Squats and lunges before cycling improve the strength of hamstring muscles.

Bring your seat forward, so that knees are bent. Keep a small cushion to support your lower back. Change your car seat angles frequently.

Spine care while driving

Spine care while driving a Bike

Keep your back slightly arched and elbows bent while riding a 2-wheeler, to absorb shocks.

While driving for long periods, it's good to take a break after every hour and stretch.

Super special tipson Spinecare• Inability to sit or stand for a long period of time• Inability to lift legs over 30/40 degrees while lying down• Difficulty walking on heels or on tips of the toes• Radiating pain through arms and legs• Tingling, burning or numbness in the legs• Weakness in legs or hands• Loss of control over urine and motion• Difficulty in turning the head without turning the body• Inability to bend the neck and touch the ear to the shoulder• Lifting weights is a challenge• Inability to continue any prolonged physical activity• Difficulty while walking in a straight line• Inability to hop on one leg• Tending to sit cross legged on a chair• Inability to hop on one leg• Tending to sit cross legged on a chair• Inability to get up from a squat without support• Difficulty in climbing steps

Healthy diet for a healthy back

Milk and dairy productsGreen leafy vegetablesCod liver oilEgg yolks

LiverFishCalcium andVitamin D supplements

Try to maintain an erect posture with feet flat on the ground and knees bent. Choose a chair that firmly supports your lower back, wrist and elbows. And finally, neck exercises and stretches, at frequent intervals, keep your back supple and fit.

Spine care while working on the computer

Advice for senior citizens to prevent falls and injuriesExercise regularly to improve strength, balance, and coordination of muscles. Make your living areas safer by removing slippery mats, and installing grab bars in corridors. Check your vision periodically, and illumi-nate your home better, because poor vision can increase the risk of falling.

Age-old myths on spine surgery• Too old for spine surgery and vice versa • Failure rates high, especially in the aged• Bed rest for at least 3 months• Paralysis may occur after surgery• Spinal anaesthesia is a high risk affair

Do’s• Well-balanced diet• Adequate Sleep• Weight-bearing exercises• Jogging / Walking• Hiking

• Climbing stairs

Dont’s• Smoking

• Alcohol abuse

• Fad diets

• Taking too many pain killers

• Lifting heavy weights