DOCTOR'S SPEAK
Doctor's Speak
Spine health, straight from the specialists — orthopedic and chiropractic insight on posture, sleep, and everyday habits for a healthier back.
Dr. Somnath Sharma
Dr. Sharma explains the spine's structure — 33 vertebrae across the cervical, thoracic, lumbar, sacral, and coccyx regions, each supplying nerves to different body functions. Misalignment or gaps between vertebrae cause spasms, pain, tingling, and numbness, with common problems including scoliosis, kyphosis, and lordosis, often triggered by poor posture.
Spinal issues can start at any age — even in schoolchildren carrying heavy bags — and worsen with occupation: desk workers develop cervical and lower back problems, while those standing long hours face similar strain. Dr. Sharma recommends changing posture every 30 minutes, daily walks of 30–45 minutes, range-of-motion and strengthening exercises, and stretches for the neck, wrists, shoulders, and ankles.
He emphasizes mattress and pillow choice for spinal alignment during sleep, recommending firm, natural latex mattresses and pillows — mentioning Kozynap pillows he uses personally and recommends to patients. A mattress needs to be firm for a healthy spine.
For those without access to natural latex mattresses, he suggests rebonded foam mattresses as a firmer alternative.
The interview closes by reinforcing: correct posture, regular movement, exercise, healthy eating, and proper mattress/pillow support are key to spinal health.
Dr. Gourab Maji
Dr. Gourab Maji treats spondylosis, slipped discs, and back/neck pain — typically without surgery or painkillers. He shares three daily habits for a healthy spine: optimal hydration to keep spinal discs hydrated, dynamic movement to avoid static postures, and core activation for natural spinal stability.
- Optimal hydration — Drinking plenty of water keeps spinal discs hydrated, since discs lose water under compression throughout the day.
- Dynamic movement — Avoiding static postures (sitting/standing in one position for 3–4+ hours); moving every 20–30 minutes prevents spinal degeneration.
- Core activation — Strong core muscles act like a natural "belt," providing stability and absorbing shock/pressure on the spine.
- Back sleeping (recommended) with a thin/cervical pillow under the neck and a pillow under the knees.
- Side sleeping (second best) with a pillow between the knees to prevent hip rotation, and a pillow filling the gap between neck and shoulder.
- Stomach sleeping is discouraged — it rotates the spine and compresses the nervous system, potentially causing long-term health issues.
- Core-strengthening lift (holding a lifted position to activate core muscles)
- Cat-camel exercise (on hands and knees, arching and rounding the spine to relieve stiffness)
- Knee-to-chest stretch (pulling one knee toward the chest to stretch the lower back/hip area)
