In recent years, there has been an alarming increase in spine-related issues among children and youngsters. This is mainly due to, long sitting hours, carrying heavy school bags, and lack of physical activity. As a spine surgeon, I find Parents’ Day to be a perfect opportunity to emphasize the critical importance of spinal health in children. A healthy spine is a cornerstone of overall body development and plays a critical role in the child’s well-being. Here are detailed insights and actionable advice you as a parent can take to support and enhance your child’s spine health:
1. Understanding Spine Development
In the early ages, the child’s spine grows rapidly and undergoes various developments. This also acts as a footprint for the child’s future health. Knowing these can help parents spot potential issues early on. For instance, infants should gradually start holding their heads up by 1 year, and toddlers should walk with a straight posture by the age of 3. Familiarizing yourself with these milestones can serve as a preliminary home check for normal spine development.
2. Observing Posture
Monitoring your child’s posture is crucial. Take note of how they stand, sit, and even sleep. Look for signs like uneven shoulders, a noticeable curve in the back, or if the head seems consistently tilted to one side. Such signs might indicate underlying issues that could require further professional assessment.
3. Promoting Physical Activity
Encourage regular physical activity that strengthens the core muscles around the spine. Activities should be age-appropriate and enjoyable, such as gymnastics for younger children and yoga or martial arts for older children. If not, then a routine game of football or cricket out in the natural sunlight with peers should suffice. These help in developing not only physical strength but also increase balance and flexibility.
4. Ergonomics in Daily Life
Children spend considerable time in various settings — studying, watching TV, or using mobile and laptop devices. Here, poor ergonomic practices are common. Teach them the importance of sitting with a straight back, keeping devices at eye level, and taking regular breaks to stretch. Maintaining a strict bedtime can increase discipline and structure the sleep cycle. Additionally, assess their sleeping positions; mattresses and pillows should support the spine properly.
5. Healthy Diet for Bone and Muscle Health
A diet rich in calcium and vitamin D is vital for developing strong bones, which support the spine. Include these foods – dairy products (milk, cheese, curd, and paneer), fortified cereals, orange juice and fish (tuna, mackerel, and salmon). Consider supplements if recommended by a healthcare provider. Also, hydration plays a key role in maintaining the elasticity of tissues and joints. A minimum of 2 litres/day of water in winter and 3 litres/day in summer is advisable.
6. Managing Backpacks
Backpacks that are too heavy or worn incorrectly can lead to back pain and other spine issues. Ensure that your children’s backpacks weigh no more than 10% of their body weight and encourage them to use both shoulder straps. Also, consider backpacks with waist straps as they help distribute weight more evenly.
7. Regular Medical Check-Ups
Routine spinal assessments during your child’s health check-ups are key for early detection of spinal conditions like scoliosis. These evaluations, conducted by pediatricians or spine specialists, can identify subtle signs of misalignment or curvatures that are not yet detectable by the parents. Early diagnosis can often lead to more effective and complete treatment without the requirement of surgical intervention.
8. Family Sessions – Creating a Supportive Environment
Build a family culture that promotes healthy spine habits. Include activities like group yoga, spine-strengthening exercises, and morning walks into your family routine. Educate your children on how each of these activities helps their body. Share with them your personal experiences on how maintaining a healthy lifestyle helped you. Set achievable goals, maintain progress charts, and reward them for good practices.
Conclusion
On this Parents’ Day, take a moment and contribute to your child’s healthy spine development. By adopting these practices, you not only aid in their physical health but also instill a sense of responsibility and self-care as they grow. Here’s to nurturing a generation that is healthy in body and spirit.
Happy Parents’ Day!
Dr Soma Sundar S
Associate Consultant Ortho Spine
Kauvery Hospital Chennai
