PVLF 2025

Interview With Dr Shantanu Sharma, author of “Watch Your Back ! - Simple Tips To Prevent Back Pain”

This has happened mostly due to our lifestyle that has become increasingly sedentary and a lack of physical activity.
on Apr 06, 2023

Dr. Shantanu Sharma, a Physiotherapist by profession has been working in the healthcare and wellness arena since the last 9 years. He has done his schooling from Delhi Public School, Mathura Road and his post-graduation in Sports Physiotherapy from Delhi. After learning extensively about the spine and treating many patients with back and neck pain over the last 9 years, he realized that prevention of back problems is much simpler than treatment. He now works to help people in avoiding lifestyle diseases related to poor posture and fitness. This book is one such effort in trying to help people who either have or want to avoid this recurrent problem of back pain. This is his second book after the much-acclaimed romantic thriller “No Matter Where You Are” which he published last year and got much appreciation.

Frontlist: What inspired you to write a book on back pain prevention, and what message do you hope to convey to your readers?

Dr Shantanu: Being a physiotherapist, I have seen many patients with severe back pain who could have been pain free if they did simple everyday things. Around 8-9 out of 10 patients with back pain who came to me could have easily prevented back pain but did not know how. And back pain is growing at a rapid pace across the world, with 3 out of 4 people having back pain at some point in their life.

This pain could be because of their posture, activities or some injury, but posture does play a major role. This prompted and pushed me to write a book that can help people prevent back pain and live a pain free life.

The simple message I want to convey through this book is that back pain is not to be normalised and can be prevented. If someone tells you that back pain is normal and you have to live with it, don’t believe it.

Frontlist: Back pain is a common problem that affects millions of people worldwide. What are some primary causes of back pain, and how can people avoid them?

Dr Shantanu: Back pain has become a global problem and nobody is immune to it. What used to be considered an old age problem is now affecting people as young as 12-13 years. This has happened mostly due to our lifestyle that has become increasingly sedentary and a lack of physical activity. Added to this is the fact that our devices, furniture and work are all leading us to poorer and poorer postures during our day.

But if we have to look at some main causes for back pain, they would be

- Poor posture

- Stress and anxiety

- Lack of core strength

- Reduced flexibility

- Lack of exercise

- Injury

- Age related degeneration

A simple way to understand back pain is that the loads of everyday life on our body are taken up by muscles, bones, ligaments and joints in the spine. When the muscles are weak, these go to other structures including the disc, leading to back pain as these structures are not made for excessive load bearing. And all the above factors lead directly or indirectly to an imbalance in the spine leading to back pain.

Frontlist: Who do you think can benefit the most from reading "Watch Your Back”?

Dr Shantanu: Almost everyone can benefit from the book since back pain is such a common problem. With 3 out of 4 people affected by it at some point in their life, the book offers simple tips on how back pain can be prevented. The book looks at different professions and activity types, guiding on how back pain can be prevented in all kinds of professions. It also provides a deep understanding about the spine and what causes back pain- helping the reader to understand and treat themselves when required.

Frontlist: What misconceptions do people have about back pain, and how does the book debunk them?

Dr Shantanu: There are many myths about back pain and since there are a lot of “doctors” walking around, these myths get spread very quickly. The book clearly highlights what causes back pain, how it happens, what you can do to prevent it and what you need to know.

Some of the common misconceptions that exist are that back pain happens in elderly and not in the young. Also that back pain is normal when you have a physically demanding work. A very common myth is that a disc protrusion leads to back pain. A disc protrusion is just an indication of what is happening inside your body. If we do an MRI of 100 people, all of them will have a disc protrusion but not everyone will have back pain so there is not a direct correlation.

Other myths include that back pain radiating to the legs needs surgery and cannot be treated. Or that exercise is a strict no-no once you have back pain. One common one that I have heard a lot is that back pain is normal in pregnant women- which is very far from the truth.

There are many more, but the book clearly elaborates on the reality about back pain and how it can be prevented.

Frontlist: Your book emphasizes the importance of good posture and exercise in preventing back pain. Could you please share some examples of specific activities or stretches that people can do to improve their back health?

Dr Shantanu: Maintaining an active lifestyle is critical. Some form of exercise, even if it is minimal can go a long way in preventing back pain. Although some stretches are very good for some, they can be detrimental for others. So consulting a specialist is always advised.

However, keeping a good posture is simple to understand. And very difficult to follow. When sitting in a chair, which is how most of us spend our day, keep your hips all the way back, back rested on the backrest and feet flat on the floor. Try sitting like this as long as possible and keep reminders in your phone or laptop. For every 2 hours for you to check yourself. Take frequent breaks during the day when you stand and walk around. You could also do simple movements like bending backwards turning side to side.

Avoid sitting on soft surfaces like sofas and beds as these make your back slouch which is really bad for your back. Yes, you may not always remember to be in the right posture but keeping reminders can help. The book covers many more such tips and tricks to help you prevent back.

Frontlist: In the book, you mention that back pain can affect people in various occupations, from office workers to teachers to air hostesses. Please share some insights on how people in these professions can care for their backs and prevent the pain.

Dr Shantanu: Each profession has specific requirements and loads that are placed on the spine. Which is why the same advice does not apply to everyone- it is not one size fits all. There are some generic advice available to prevent back pain but in the book, I wanted to cover different professions so that everyone can relate to how they can prevent back pin in their lifestyle.

Broadly speaking, every profession has a different mix of sitting, standing and walking- and being conscious during these actions is all that is required. The loads on the spine for a desk worker are very different than those for a watchman and those on an air hostess or a teacher. And each of them requires a separate understanding of these loads and very specific advice. Throughout the course of the book, I present some common advice that applies to all professions and some specific advice for the respective profession. But keeping their daily lifestyle and routine is critical to give this specific advice. For example while a break for a desk worker is standing, break for a watchman is sitting. Movement for an air hostess is walking and for a school teacher is bending the neck sideways. But the overall rules of correct posture apply to everyone and these are covered in great depth in the book.

Frontlist: You've included diagrams and illustrations in your book to help readers understand the concepts and techniques better. How important do you think visual aids are in a health book like this?

Dr Shantanu: This idea was suggested by my agent Suhail Mathur from The Book Bakers. And I think it is a brilliant idea. A picture is worth a thousand words and can accurately depict what is being said. In a technical health related book like this, you do not want to leave things to imagination. Hence the need to have accurate diagrams that clearly show what needs to be done.

Pictures also help establish concepts very clearly. This is evidenced multiple times in the book where complex ideas are explained simply using illustrations. Correct postures, effect of incorrect postures etc are easily depicted and simple to understand.

Frontlist: What are some daily tips for maintaining good back health beyond just sitting and standing correctly?

Dr Shantanu: Doing some form of exercise- even if it a walk for 20 minutes or mild yoga. Exercise has proven to be among the best prevention techniques for back pain since it has both a physical and mental benefit. The physical benefit is obvious in the form of building strength and flexibility. But even on a mental level, exercise releases specific hormones in the body that elevate mood, act as pain killers and keep you happy, reducing stress levels. And since stress is among the major causes of back pain, it does help a lot.

Also, taking frequent breaks during the day, both physically and mentally can do wonders. Our bodies are designed for movement and movement can really aid in preventing back pain. Maintaining correct posture is important but breaking a stationary posture multiple times a day can also help.

Keep some form of check on yourself in the form of reminders, a back-buddy or a clear back care routine to ensure you take care of your back. If you can add core exercises to your daily routine, it can be very efficient for prevention of back pain.