MENJAGA TULANG BELAKANG🔴TETAP SEHAT DI SETIAP USIA | DR. TONY SETIOBUDI

Summary

In this video, Dr. Tony Setiobudi, an orthopedic spine surgeon at Mount Elizabeth Hospital in Singapore, shares vital tips for maintaining a healthy spine. The video emphasizes the importance of good posture, regular exercise, proper lifting techniques, maintaining a healthy weight, and avoiding prolonged sitting to prevent back pain and ensure an active, pain-free life. Dr. Setiobudi encourages viewers to prioritize spine health at any age and provides practical advice for incorporating spine-friendly habits into daily routines, all aimed at enhancing overall well-being.

Takeaways

• 😀 The backbone plays a vital role as the main pillar in daily activities, supporting posture and movement.
• 😀 Maintaining spine health is essential to avoid pain and maximize quality of life at any age.
• 😀 A proper posture, whether sitting or standing, helps reduce pressure on the discs and nerves in the spine.
• 😀 Regular exercise strengthens the muscles surrounding the spine, promoting overall spinal health and stability.
• 😀 Core muscle strengthening is key to maintaining a healthy and stable spine.
• 😀 Lifting heavy objects incorrectly is a major cause of back injuries. Always bend your knees and hips, not your back.
• 😀 Keeping a healthy weight reduces extra strain on the spine, especially the lower back.
• 😀 Avoid sitting for prolonged periods. Stand up, stretch, or walk every 20 to 30 minutes to maintain spinal flexibility.
• 😀 Maintaining a healthy weight through balanced nutrition and regular exercise helps prevent back pain.
• 😀 The video emphasizes the importance of spine health for an active, productive life and encourages viewers to subscribe, like, and share the information.

Q & A

Why is maintaining spine health important?

Maintaining spine health is vital as the spine supports everyday activities such as sitting, standing, and walking, while also protecting the nerves within it. A healthy spine contributes to an active, pain-free life.

What role does posture play in spine health?

Good posture is crucial for spine health. Proper posture reduces pressure on the spine's discs and nerves, which helps prevent pain and injury. Keeping your back straight, shoulders back, and engaging your core muscles are essential practices.

How can exercise benefit the spine?

Regular exercise strengthens the muscles around the spine, particularly core muscles. This support helps to keep the spine stable and healthy, reducing the risk of injury and pain.

What is the correct way to lift heavy items to avoid back injury?

When lifting heavy objects, always bend at the knees and hips, not at the back. Keep your posture upright, and use your legs to lift, rather than your back, to prevent strain and injury.

How does maintaining a healthy weight impact spine health?

Carrying excess weight, particularly around the abdomen, puts extra pressure on the spine, especially the lower back. Maintaining a healthy weight through proper nutrition and exercise helps alleviate this strain and reduces the risk of back pain.

What are the risks of sitting for prolonged periods?

Sitting for long periods can increase pressure on the spine, leading to muscle stiffness and discomfort. It is important to stand, stretch, or walk every 20 to 30 minutes to relieve pressure and keep the spine flexible.

How often should I stand or stretch if I sit for long periods?

If you need to sit for long periods, it's important to stand, stretch, or walk every 20 to 30 minutes to prevent stiffness and maintain flexibility in the spine muscles.

Can poor posture lead to back pain?

Yes, poor posture places unnecessary pressure on the spine's discs and nerves, which can lead to pain and discomfort, particularly in the back. Maintaining good posture helps prevent such issues.

What exercises are recommended for strengthening the core muscles?

Exercises like planks, leg raises, and bridges are excellent for strengthening core muscles. These exercises help provide support for the spine, improving stability and reducing the risk of injury.

How can I prevent back pain while working at a desk?

To prevent back pain, ensure that your workstation is ergonomically set up. Sit with your feet flat on the floor, your back straight, and your shoulders relaxed. Take breaks to stand, stretch, and move around every 20 to 30 minutes.