10 Facts about Back pain, Osteoarthritis and Need for Calcium

Bone and joints are hidden deep inside our body, we Initially ignore minor or silent issues and all of a sudden, the silence breaks with severe pain, or lack of movement, nerve damage causing hampered quality of life. Indians are more prone to get bone issues like osteoporosis, osteopenia, osteoarthritis, knee and joints problems, back problems.

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Joint problems are very common especially in the age above 50 years, their prevalence in the early 40s also increasing due to bad lifestyle choices, poor nutrition and high salt-sodium intake.

Back pain

Our back is a complex structure of bones, joints, and nerves that give a functional and Anatomical base to the upper body to perform our activities. The lower part of the back is the area where full weight and body pressure, balance, support, daily work, and movement need to be involved. Back also gives structural and functional support to genitourinary organs. These all make “the back” more significant to be in a good state for people of every age. Any problem, trauma, deficiency, degeneration, infection, bad posture, or pain can badly affect our activities, work performance and quality of life.

Causes of pain

 Infection, poor nutrition, spine compression, strain, disc prolapse, injury, osteoporosis, improper sitting posture, inappropriate bed, renal stone, ovarian cyst, uterine fibroid, cancer, prostatitis, prostate cancer, awkward bending, stooping or lifting weights without proper use of and legs and thighs, heavy smoking, excess alcohol intake, lack of exercise, can affect our back’s structure and activities.

Any prolonged issues decrease flexibility, the strength of the backbone and lower body workability. Effects can be mild, moderate, or severe, depending on the cause, intensity and duration of exposure to causes.

How to avoid back pain

  • Improve your posture,
  • Lose excess weight,
  • Avoid bending and stooping in the wrong pattern,
  • Avoid any injury,
  • Use bed with a firm mattress,
  • Increase intake of calcium, vitamins and other micronutrients,
  • Stop smoking and tobacco,
  • Avoid alcohol intake or limit it to once a week,
  • Don’t push yourself to lift heavy weights in exercise,
  • When you lift heavy weights, take proper precautions and support,
  • Use a chair with a good backrest and lumbar support,
  • Change your mattress, use a firm mattress and bed,
  • Use legs, knees, and thighs when you need to bow down to lift anything, Keep back straight and feet at shoulder width when you lift anything,
  • Practice yoga and regular stretching,
  • Herbal therapy and Ayurveda can also help you.
  • Consult with the expert for issues, take proper medicine and physiotherapy.


It’s a chronic joint condition in which degeneration, stiffness, joint cartilage and bone tissue inflammation, making joints painful and immovable. Osteoarthritis is one of India’s highest morbidity causes, and it is growing very fast because of the sedentary lifestyle and poor nutrition. A poor empty calories diet made the modern population overweight with a lack of stamina and weak structural integrity.

Pain, swelling, and stiffness are significant symptoms of osteoarthritis which increase slowly year after year, badly affect the range of motion, daily activities, and structural deformity, leading to disability.


Apart from injuries and inheritance, most cases developed osteoarthritis because of

  • Inadequate calcium intake,
  • High intake of saturated fats, trans fats,
  • High intake of Spices, salt, sodium,
  • Increasing body weight, poor posture,
  • Diabetes
  • Hormonal imbalances,
  • Poor protein intake,
  • Metabolic disorders,
  • unchangeable factors like age and gender.
  • Common joints involved finger joints, lower back, hips, neck, knees, and feet.

Risk factors

  • Occupational heavyweight lift,
  • Gym or sports injury,
  • Congenital or Family history,
  • Obesity,
  • Accidents,
  • Infection in joints,
  • Soft tissues prolonged inflammation near joints,
  • Prolonged joint inflammation,
  • Diabetes and low calcium maintenance.

Behavioural modifications

  1. Take a nutritious diet and good quality fats.
  2. Avoid getting a sudden increase in pressure or force,
  3. Avoid accidental trauma and hefty exercises,
  4. Poor digestion that is the regular production of “Aama” can also cause osteoarthritis,
  5. Avoid salty, cold, and astringent type of foods,
  6. Avoid drinking chilled cold water, refined sugar added drinks, carbonated drinks,
  7. Avoid exposure to freezing weather,
  8. Follow lifestyle modifications at some early age to prevent this kind of health issues at a later age,
  9. Daily exercise, weight loss activities, yoga, stretching should be in your daily schedule.


the structural and metabolic strength of the body

This Bony mineral helps build strong bones and teeth, but it is also essential for the proper functioning of heart muscles, kidney, and brain. Calcium is very important for proper metabolic functions, bone density, good cardiac rhythm and better brain activities.

Lifestyle and diet factors responsible for calcium deficiency

  1. Low calcium diet, vitamin D deficiency, sedentary daily routine.
  2. Inadequate food intake, high sodium diets, spicy food,
  3. Heavy smoking, frequent coffee, and regular alcohol intake can cause calcium deficiency.
  4. Some pre-existing diseases of the kidney and thyroid can also deplete body calcium.
  5. A raised metabolic need of calcium seen in puberty, pregnancy and breastfeeding, increased physical activity like weight training or high athletic acts, needs more calcium than normal regular levels, ignoring increased requirement you may face calcium deficiency.
  6. If the body is under deficit in calcium for severe long-duration health problems including osteoporosis, chest pain, frequent fatigue, fainting, depression, brittle hairs, dry, unhealthy nails, infertility, heart failure and some cancers may be severe outcomes.


  1. Increase intake of calcium-rich foods like milk, cheese, yoghurt, beans, broccoli, spinach, paneer, soya milk, nuts, and seeds.
  2. Regular exercise boosts calcium metabolism and Calcium absorption and its utilisation in bone and other tissues.
  3. Take 20 minutes of sunlight exposure in the morning before 11:00 a.m. at least four days a week.
  4. Avoid high salt and sodium diet it may deplete calcium from your body in urine.
  5. Stop heavy alcohol intake, if you can’t avoid then limit your alcohol intake to one or two drinks, twice a week.
  6. Avoid smoking; it can interfere badly with your calcium metabolism and give you many health issues.
  7. Use jaggery, chana, Milk products, paneer, yoghurt, nuts, seeds, broccoli, cabbage, soybean, legumes, seafood, eggs and fish in daily food intake (Ensure intake of a minimum of 4 different foods given here).

Calcium requirement for the body

  • Children 0 to 1 year need 200 to 250-milligram calcium per day,
  • Children 1 to 3 years need 700-milligram calcium per day,
  • Children 4 to 8 years need 900-milligram calcium per day,
  • Adolescent children or teens need 1100-milligram calcium per day,
  • Adult manage between 19 to 70 years need 1000 milligram calcium per day,
  • Mature women age between 19 to 70 years need 1200 milligrams of calcium per day,
  • Age over 71 years person needs 1200 milligrams of calcium per day.


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