5 Daily Habits To Improve Your Knee And Spine Health

5 Daily Habits to Improve Your Knee and Spine Health | Orthopedic doctor in Pune

5 Daily Habits to Improve Your Knee and Spine Health

Maintaining knee and spine health is paramount, especially considering the daily strain we place on these critical structures. Dr. Shrikant Dalal, a renowned  knee pain specialist in Pune, provides actionable insights into daily habits that can substantially improve knee and spine health.

 Move Your Body:

Regular exercise is essential for maintaining strong muscles and joints. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities like walking, swimming, cycling, and yoga are excellent for both your knees and spine. These exercises strengthen the muscles that support your joints, improve flexibility, and reduce stiffness.

Strengthen Your Core:

A strong core is vital for good posture and stability, which takes pressure off your knees and spine. Exercises like planks, bridges, and bird-dogs target your core muscles, helping them support your spine and reduce the risk of pain.

Mind Your Posture:

Whether you’re sitting, standing, or walking, maintaining good posture is crucial. When sitting, ensure your back is straight and supported, with your feet flat on the floor. If you work at a desk, consider a standing desk or take frequent breaks to get up and move around. When standing, keep your shoulders back and relaxed, and avoid slouching.

Listen to Your Body:

Don’t push yourself too hard. If you experience pain during an activity, stop and rest. Overexertion can lead to injuries in both your knees and spine. Pay attention to your body’s signals and adjust your activities accordingly.

Sleep for Optimal Recovery:

Adequate sleep allows your body to repair and rebuild tissues. Aim for 7-8 hours of sleep each night. A good quality mattress that supports your spine’s natural curve is also essential. If you’re a back sleeper, placing a pillow under your knees can provide additional support.

Additional tips from Dr. Shrikant Dalal:

Warm Up and Cool Down:

Always warm up before exercise with light cardio and dynamic stretches, and cool down afterwards with static stretches.

Supportive Footwear:

Invest in shoes that provide good arch support and cushioning to absorb shock during activities.


If you sit for long periods, ensure your workspace is ergonomically designed to minimize strain on your back and neck.

Maintain a Balanced Diet:

Eat a healthy diet rich in calcium, vitamin D, and other essential nutrients that support bone and joint health.

Dr. Shrikant Dalal emphasizes that proper hydration supports joint lubrication and nutrient delivery, essential for long-term knee and spine health .

taking care of your knees and back isn’t rocket science! Just by moving your body regularly, keeping your core strong, sitting and standing tall, listening to your body’s aches and pains, and getting enough sleep, you can keep these important parts happy and healthy. It’s all about building good habits that fit into your daily life.  So ditch the pain and keep yourself moving!

For personalized advice for your knee and spine health, consult with Dr. Shrikant Dalal, an experienced orthopedic specialist in Pune. Taking proactive steps today can prevent complications tomorrow, ensuring you maintain mobility and live a pain-free life.