Dr. Sudheer Kumar Pothu, Consultant Orthopaedic and Spine Surgeon at Cygnet Superspeciality Clinics, Sanath Nagar, Hyderabad, was featured in The Hans India on World Spine Day 2026. The article, published on October 16, 2026, highlights practical, evidence-informed habits that can help people protect their spine health throughout life.

The feature, titled “Small daily habits hold the key to lifelong spine health”, reflects this year’s theme, “Spine Health for Life.” It explains that many episodes of back and neck pain are linked to everyday factors such as muscle strain, prolonged sitting, repetitive movement, inactivity, poor physical fitness, stress and inadequate sleep.

Simple habits that support lifelong spine health

In the newspaper feature, Dr. Sudheer Kumar Pothu emphasizes that there is no single “perfect” posture. Changing position regularly is often more useful than trying to hold one posture for hours. For people who work at a desk, practical steps include supporting the feet, relaxing the shoulders, positioning the screen close to eye level and taking a short walking or stretching break every 30–45 minutes.

Safe lifting technique also matters. Bending at the hips and knees, keeping the object close to the body and avoiding sudden twisting can help reduce unnecessary strain. These small adjustments are especially useful for people whose work or daily routine involves lifting, prolonged sitting or repeated movements.

Movement, strength and nutrition

Regular physical activity helps maintain mobility and strengthens the muscles that support the spine. Walking, cycling, swimming and suitable yoga are accessible options for many adults. The article recommends aiming for at least 150 minutes of moderate activity each week, along with muscle-strengthening exercise twice weekly, based on individual fitness and medical advice.

Nutrition contributes to bone and muscle health as well. A balanced diet containing adequate calcium, vitamin D and protein may include milk, curd, ragi, pulses, vegetables and eggs. Supplements should be used only when recommended by a qualified medical professional. Maintaining a healthy weight, avoiding tobacco, getting sufficient sleep and taking steps to prevent falls are also important for long-term spine health.

When back or neck pain needs medical assessment

Most common back pain does not automatically mean a slipped disc, and surgery is not required in every case. However, timely assessment is advisable when pain persists, worsens or spreads into the arms or legs, particularly when accompanied by tingling or weakness.

Back pain associated with fever or unexplained weight loss should also be evaluated. New loss of bladder or bowel control, numbness around the groin, or rapidly worsening leg weakness can indicate an emergency and requires urgent medical care.

About Dr. Sudheer Kumar Pothu

Dr. Sudheer Kumar Pothu is a fellowship-trained Consultant Orthopaedic and Spine Surgeon at Cygnet Superspeciality Clinics in Hyderabad. He holds D.Ortho, DNB (Orthopaedics) and FNB (Spine Surgery) qualifications and has experience in the assessment and treatment of spinal and musculoskeletal conditions.

His message for World Spine Day is straightforward: consistent daily habits—regular movement, appropriate exercise, good nutrition, healthy sleep and early attention to warning signs—can help people maintain mobility and independence across the lifespan.

Read the original coverage: The Hans India – Small daily habits hold the key to lifelong spine health.

This article is for general educational purposes and does not replace an individual medical consultation. If you have persistent back or neck pain or any warning symptoms, seek medical advice.