Core Insights - The article highlights the increasing prevalence of spinal issues among various demographics, including office workers and manual laborers, emphasizing the need for awareness and preventive measures for spinal health [1] Common Spinal Diseases - Common spinal diseases primarily affect the cervical and lumbar regions, with cervical spondylosis being a significant concern. Types include cervical spondylosis, nerve root type, spinal cord type, sympathetic type, and vertebral artery type [2] - Cervical spondylosis symptoms include neck stiffness, pain, and swelling, often caused by improper sleeping positions, prolonged phone use, and incorrect work postures. Young individuals are particularly affected [2] - Lumbar disc herniation is the most common lumbar-related disease, where the intervertebral disc can bulge and compress nerves, leading to severe pain and potential loss of bowel or bladder control [3] Preventive Measures - To prevent cervical and lumbar diseases, it is advised to maintain a proper distance between the chin and chest while using phones or computers, and to take breaks every hour during prolonged sitting [4] - There is a misconception that high-impact exercises like running or jumping are beneficial for spinal health. Instead, stability-focused exercises such as swimming and hip bridges are recommended to strengthen the muscles supporting the spine [5] - The article emphasizes that preventing spinal diseases requires lifelong commitment to healthy habits and proper exercise techniques [5]