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Back pain- a lifestyle disease

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Back pain is common and is prevalent even among young children in this pandemic situation triggered by prolonged sitting before screens. While most cases of back pain episodes improve with self-care and lifestyle modifications, in certain rare cases they could signal a serious medical problem. In an interview with the Sunday Island, Consultant Rheumatologist and Specialist in Sports Medicine from Nawaloka Hospital, Dr. Harindu Wijesinghe throws light on multiple causes of back pain and management strategies.

BY RANDIMA ATTYGALLE

The human back is made of a complex structure of bones, muscles, ligaments, tendons and disks which work together to support the body and enable us to move around. Problems with any of these components can lead to back pain. Although back pain could be felt anywhere along the spine- from the neck down to the hips, pain in the lower back or lumbago is the commonest.

“The reason why the pain is common in this region is because all the load in the spine when we sit, bend, do exercises etc. is felt on the lower back and this region is most prone to be damaged,” explains Dr. Wijesinghe.

Commonest cause of back pain is what is known as ‘non-specific’ back pain which occurs when the muscles and ligaments which surround the spine are overstretched. Next comes back pain caused by the disc bulging or herniation in the spine. In between the bones of the spine (vertebrae) is the intervertebral disc. The gel-like substance inside the disk can sometimes come out of the disk and press on the nerves in the spine which causes back pain and a pain down the leg called ‘sciatica’.

Fractures in people with osteoporosis could also lead to back pain says the Rheumatologist. “Although osteoporosis per se doesn’t cause back pain, a fracture could trigger a back pain.”

Certain types of arthritis (where the immune system starts attacking the spine) could damage the spine. ‘Ankylosing spondylitis’ is such a condition. This condition, Dr. Wijesinghe explains, causes back pain which is worst upon waking up in the morning and mainly occurs in young people below the age of 40 years. “Very often this condition is missed and unless treated on time, one could end up with a fixed immobile spine and a stooped posture due to the calcium formation around the spine,” he warns.

Infections of the spine such as tuberculosis and cancers in the spine too can cause back pain, although they are not common.

Risk factors

*Ageing –

wear and tear of cartilage and weakness of muscles is common in old age

*Being overweight

*Weak core muscles

“If your muscles in the stomach are weak, you are more prone to wear and tear of the disk. Exercises which are done while keeping the spine in the neutral position are encouraged.”

*Wrong posture

Sitting or standing in a wrong posture for prolonged hours is one of the most significant risk factors for back pain. “Sometime ago there was an issue with heavy school bags children carried. Today in this pandemic situation even in young children back pain is very common as they tend to spend a considerable time before screens. A lot of children and adults also tend to work in beds and sofas which is a bad habit,” remarks Dr. Wijesinghe.

Neutral Spine position or correct spine posture

Neutral spine is the position in which your back and neck are placed under the least amount of stress and strain. In this position, the natural curves of the spine are maintained. “Try to maintain this position while sitting, standing, lifting or doing exercise. There are many methods to find the exact neutral position. However the easiest way is to maintain your ears, shoulders and hips in one line.”

When sitting for prolonged hours, make sure:

 

*

You sit in a proper ergonomically designed chair- preferably an office chair

*

When using laptops, that the top of the screen is at eye level.

*

Your ears, shoulders and hips are in one line

*

Your feet touch the ground and your knee and hip are in 90
degrees

*

You take a break every 15 -20 minutes. Standup for a few minutes or walk a short distance. Use an alarm or a computer programme which reminds you to take breaks.

Lifting objects

Avoid lifting heavy objects. You should always be assisted by someone and also use proper lifting techniques (such as bending the knees while lifting heavy objects) or using machinery meant for lifting such objects.

*Smoking

*Regular use of high heels

“These could be worn once in a way but not recommended for daily wear as they could alter the posture. Shoes with a good ‘arch support’ are recommended and whenever you need a raised shoe to wear on a regular basis, a platform shoe is recommended so the angle between the heel and the ball of the foot is reduced and your posture is not changed that much,” explains the physician.

When to see a doctor

 

*

When back pain is not settled in a few weeks

*

When the pain is severe and doesn’t improve with rest

*

When there is a feelings of numbness tingling going into legs

You need to see your doctor urgently when there is

 

*

Back pain with fever or weight loss.

*

Causes new bowel or bladder problems

*

weakness of legs

How to treat back pain

Although back pain is common, the good news is that more than 90% of them can be managed with certain short-term drugs, injections and local applications for pain relief. This is followed by posture correction, weight reduction, core strengthening exercise and low impact cardiovascular exercise to prevent recurrence.

Back pain is a lifestyle disease which can be managed with a healthy routine, observes Dr. Wijesinghe. “There are no quick fixes here. It is important that one religiously and diligently does core strengthening exercises which helps in strengthening the muscles in the back, stomach and buttocks. Combine these with low impact cardiovascular exercises such as walking, cycling, swimming and elliptical training. We don’t encourage too much of bending, twisting and jumping when a person is over 40 or in someone with back pain because such vigorous movements could cause damage to the spine.”

Maintaining a healthy weight could also ease the load on the spine for which dietary discipline is required, he says. “Exercise alone can’t help one maintain body weight, one need to be conscious of the diet as well.”

Other lifestyle changes such as using proper chairs, a firm mattress and a soft pillow which enable the spine to be kept in the neutral position are also recommended by the physician. “We encourage people to sleep looking up so that the spine is kept straight and if at all they sleep to a side, it is important not to curl up.”
Myths to be busted

Since back pain is so common there are so many products in the market claiming to cure back pain and consumers should be cautious of these, warns Dr.
Wijesinghe. “Many believe that local applications, medicine and certain milk powders and formulas can bring your cartilage back to normal. It is like asking a person to reverse his age which cannot be done,” he remarks.

A lot of women think that the epidural given in pregnancy causes back pain. “This too is false. The reason for back pain after delivery or later is usually due to weak muscles, weight gain and poor posture.”



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The last kings of the wilderness: vanishing tuskers

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In the vast dry-zone wilderness of Sri Lanka, where ancient reservoirs mirror crimson sunsets and monsoon winds whisper through forests untouched for centuries, there still roams a giant who has become both legend and symbol.

His name is Mahasen — perhaps the most celebrated wild tusker Sri Lanka has ever known.

To wildlife enthusiasts, photographers, researchers, and villagers across the North Central Province, Mahasen is not merely an elephant. He is the living embodiment of Sri Lanka’s ancient wilderness, a reminder of a time when giant tuskers ruled the forests that surrounded the island’s great hydraulic civilisation.

Secretary and Chief Coordinator of Wild Tuskers of Sri Lanka, Chandika Lakmal, describes Mahasen as “one of the greatest living treasures of Sri Lanka’s natural heritage.”

“When people see Mahasen, they are not simply looking at a wild elephant,” he said.

“They are witnessing history, culture, ecology, and wilderness all combined into one magnificent animal. Tuskers like Mahasen are extremely rare, and losing such an elephant would mean losing a part of Sri Lanka’s identity itself.”

Sri Lanka has long shared a sacred bond with elephants. Ancient kings regarded tuskers as symbols of sovereignty and divine authority.

From the kingdoms of Anuradhapura and Polonnaruwa to the Kandyan era, elephants marched beside rulers during ceremonies and wars alike. Within Buddhist culture, elephants became revered symbols of strength, wisdom, and spiritual purity.

Yet among all elephants, the tusker has always occupied a special place.

Unlike African elephants, only a very small percentage of male Asian elephants develop tusks. This makes Sri Lankan tuskers exceptionally rare. Over centuries, they became deeply embedded in folklore, temple art, and village legends.

Mahasen stands today as perhaps the finest surviving example of that ancient legacy.

Mahasen, one of Sri Lanka’s most iconic wild tuskers, photographed during his majestic prime in 2014 and in 2025 as the ageing giant continues his struggle for survival in the island’s shrinking wilderness

The legendary tusker was first photographed in 2002 by renowned wildlife photographer Vajira Wijegunawardena. During those early years, wildlife enthusiasts referred to him as the “Somawathiya Tusker” because he was frequently sighted around the floodplains near Somawathiya before travelling towards Minneriya and Kaudulla during the season of the great elephant gathering.

Later, the giant elephant was named Mahasen in honour of the ancient King Mahasen, the visionary ruler who built the magnificent Minneriya Tank. The name reflected not only strength and majesty, but also a deep connection to the same historic landscape shaped by kings, forests, and elephants thousands of years ago.

Today, Mahasen is believed to be around 60 years old, making him one of the oldest surviving wild tuskers in Sri Lanka. Towering above most elephants, he possesses perhaps the largest pair of tusks ever documented among Sri Lanka’s wild elephants, stretching beyond six feet in length.

For decades, Mahasen became one of the greatest attractions of the famous elephant gathering at Minneriya National Park and Kaudulla National Park — one of the largest congregations of Asian elephants anywhere in the world.

Photographers from across the globe waited patiently for hours hoping to capture the old king emerging from the dusty grasslands, at dusk, his enormous tusks glowing beneath the golden evening light. For many wildlife lovers, witnessing Mahasen in the wild became an unforgettable experience.

“Mahasen carries an extraordinary presence,” Chandika Lakmal explained. “Even among large elephants, he stands apart. There is a certain calmness, confidence, and dignity in the way he moves. You immediately understand why ancient people considered tuskers sacred.”

Yet beyond his beauty and fame, Mahasen also represents the fragile future of Sri Lanka’s elephants.

Modern conservation science identifies elephants as “keystone species” and “umbrella species,” meaning their survival protects entire ecosystems. Elephants create pathways through forests, disperse seeds, maintain grasslands, and help sustain biodiversity across vast landscapes.

“Elephants are ecosystem engineers,” Chandika Lakmal said. “The forest itself depends on them. Without elephants, the structure of these ecosystems begins to change. Protecting tuskers, like Mahasen, means protecting entire habitats and countless other species.”

Sadly, Sri Lanka’s wild elephants now face mounting threats.

Habitat fragmentation, shrinking forests, electric fences, roads, railway accidents, illegal shootings, and human-elephant conflict continue to endanger their survival.

Nearly 60 percent of Sri Lanka’s wild elephants live outside protected national parks, surviving within fragmented forests and ancient tank ecosystems increasingly surrounded by human settlements.

Traditional elephant migration corridors that existed for centuries have now been blocked by agriculture and development projects. As elephants lose access to food and water, they are increasingly forced into villages and farmlands, creating dangerous encounters between humans and wildlife.

Even Mahasen has not escaped these pressures.

In recent years, the ageing tusker’s movements have become increasingly restricted. Wildlife observers believe the enormous weight of his tusks, combined with old age, has forced him into smaller forest patches between Kakirawa and Maradankadawala where food and water are available within shorter distances.

Several months ago, Mahasen was discovered with a serious wound on his back believed to have been caused either by a gunshot injury or a clash with another elephant. Wildlife officials intervened quickly and treated the giant tusker, offering hope that he would recover once again.

However, concern continues to grow among conservationists and wildlife enthusiasts as sightings of Mahasen have become increasingly rare in recent months.

For many Sri Lankans, the thought of losing Mahasen is deeply emotional.

“Mahasen is not just another elephant,” Chandika Lakmal said quietly. “He is one of the last living symbols of Sri Lanka’s ancient wilderness. Future generations deserve the chance to see such animals alive in our forests, not only in photographs or history books.”

Despite his immense ecological and cultural importance, many villagers living near elephant habitats still struggle with fear and economic hardship caused by crop raids and property damage.

Conservationists stress that long-term coexistence can only be achieved through proper land-use planning, protection of elephant corridors, community awareness, and sustainable conservation policies.

Across the forests of Yala National Park, Wilpattu National Park, Gal Oya National Park, and Wasgamuwa National Park, Sri Lanka’s remaining tuskers continue their silent struggle against an uncertain future.

But among them all, Mahasen remains special.

He is more than an old tusker wandering through fading forests.

He is the last king of a vanishing wilderness.

And as long as Mahasen still walks beneath the ancient trees of Sri Lanka’s dry zone, the spirit of the island’s wild heritage continues to survive majestic, untamed, and unforgettable.

By Ifham Nizam

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Stars shine bright

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Leading figures from the industry graced the ‘Tharulya’ Muhurat ceremony

An auspicious beginning for ‘Tharulya’

The Muhurath ceremony of ‘Tharulya’ the newest teledrama directed by Sudarma Jayewardena, was held in a graceful setting at Waters Edge recently, bringing together artistes, television personalities and invited guests from the entertainment industry.

The auspicious occasion marked the official beginning of the much-awarded teleseries, with the lighting of the traditional oil lamp adding colour and glamour to the evening.

Cast members and crew joined Sudarma in celebrating the launch while industry well-wishers extended their support for the production.

Sudarma is known for her emotionally rich story telling and distinctive creative touch. When asked about her new tele-serial, she expressed optimism ‘Tharulya’ is expected to bring a fresh narrative to the local television audiences. For her ‘Tharulya’ can be described as a reflection of dreams, emotions and human relationships, woven into meaningful teledrama narratives. The word ‘Tharulya’ evokes a poetic sense of stars, hope and destiny, symbolising the journeys and emotional bonds explored through the story.

Sudarma Jayewardena is known for her work as a actress, director, producer and creative visionary behind several acclaimed teledramas. Over the years she has build a reputation for presenting emotionally layered stories that explore family dynamics, social realities, women’s experiences and human relationships with sensitivity and depth .

Her teledramas are known for strong story telling, refined casting and cinematic production.

The teledrama, ‘Ganga Adare’, directed by Sudarma, is among the well known television production.

This tele-series became popular on the small screen for its emotional story telling, strong character development and family centred narrative style that resonated with Sinhala TV audiences.

Sudarma’s involvement in musical events, like ‘Sonu Nigam,’ highlighted her versatility beyond teledramas, showcasing her ability to create large scale entertainment events that combined glamour, culture and audience appeal.

Sudharma, who is no stranger in the entertainment industry, is the Managing Director of Star Events. ‘Tharulya’ was produced by Saranga Mendis. This much talked about teleserial is all set to unspool on Derena TV.

Beyond teledramas , Sudarma also contributed to musical and entertainment programmes, expanding her influence within Sri Lanka’s media industry. Her productions are often noted for their polished presentation and emotional story telling. (Zanita) Pix by Thushara Attapathu

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Sri Lanka and Viet Nam soar into a new era of co-operation

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Landmark visit celebrating diplomacy, connectivity and growing economic partnerships

Air Bridge of Friendship


The state visit of the Party Secretary and State President, To Lam of Viet Nam, to Sri Lanka, heralds a defining moment in bilateral relations, where diplomacy and aviation converge in a new era of connectivity. With the launch of Viet Nam air services, linking the two nations, the partnership soars behind traditional statecraft -opening a seamless corridors for tourism, trade and cultural exchange between South and South East Asia.

My interview with the Ambassador for Viet Nam in Sri Lanka, Trinh Thi Tam, went as follows:

(Q) How significant is the State visit to Sri Lanka by Party General Secretary and State President To Lam?

(A)Party General Secretary and State President To Lam’s visit to Sri Lanka is highly significant as it takes place when the two countries have just celebrated 55 years of diplomatic relations in 2025. Viet Nam is the first ASEAN members to visit Sri Lanka, and is also the first ASEAN country that President Anura Kumara Dissanayake visited after assuming office. More, importantly, both sides agreed to elevate bilateral ties to a Comprehensive Partnership on this occasion, opening a new chapter for cooperation in politics, trade, tourism, culture, education, and connectivity. The visit reflects the strong mutual trust and the shared determination to deepen cooperation in the years ahead.

(Q) Viet Nam and Sri Lanka share centuries old Buddhist links. How can these spiritual and cultural ties be transformed into stronger people-to-people tourism?

(A) Viet Nam and Sri Lanka share centuries-old Buddhist and cultural links, which create a very strong foundation for closer people-to-people relations. These spiritual ties can be transformed into stronger tourism cooperation through Buddhist pilgrimage tours, exchanges between temples and universities, cultural festivals, and tourism promotion programmes. Increased air connectivity and easier travel arrangements will also encourage more visitors to explore each other’s cultural heritage and strengthen mutual understanding between the two peoples.

(Q) Direct flights between Colombo and Ho Chi Minh City has generated great excitement in Sri Lanka. How important is this milestone for tourism and bilateral relations?

Proud moment for Ambassador Trinh Thi Tam

(A) The launch of direct flights between Colombo and Ho Chi Minh City by Viet Nam Airlines (national carrier) and Viet Jet (a private airline) is a historic milestone for bilateral relations. It not only shortens travel time but also creates new opportunities for tourism, trade, investment, business cooperation as well as people-to-people and cultural exchange. This achievement comes at a very meaningful moment, following the establishment of the Comprehensive Partnership, demonstrating the commitment of both countries to enhance practical cooperation and strengthen connectivity between Southeast Asia and South Asia.

(Q) Do you think this direct flight will significantly increase Vietnamese tourist arrivals to Sri Lanka within the next few years?

(A) Yes, we believe the direct flights will significantly increase Vietnamese tourist arrivals to Sri Lanka over the next few years. Sri Lanka is becoming increasingly attractive to Vietnamese travellers because of its beautiful beaches, Buddhist heritage, natural landscapes, and hospitality. Easier connectivity and tourism promotion activities will help more Vietnamese people discover Sri Lanka. We also expect stronger two-way tourism exchanges, contributing positively to economic cooperation and people-to-people relations between the two countries.

(Q) Do you see Colombo becoming a stronger regional hub connecting Viet Nam with the Indian Ocean region?

(A) Colombo has great potential to become a stronger regional hub connecting Viet Nam with South Asia and the Indian Ocean region. Sri Lanka’s strategic geographic location, combined with improving connectivity and growing economic cooperation, can help facilitate trade, tourism, logistics, and maritime cooperation. Following the establishment of the Comprehensive Partnership, Viet Nam sees many opportunities to work more closely with Sri Lanka in regional connectivity initiatives and strengthen economic links between Southeast Asia and the Indian Ocean region.

(Q) Viet Nam and Sri Lanka have enjoyed decades of friendly relations. What makes this partnership unique in Asia?

Proud moment for Ambassador Trinh Thi Tam

Trinh Thi Tam played a key role in celebrating the historic visit

(A) The Viet Nam–Sri Lanka partnership has been built on longstanding friendship, mutual trust, and deep cultural connections rather than only economic interests. The two countries have consistently supported each other over many decades and share common values regarding independence, peace, and international cooperation. President Ho Chi Minh, Viet Nam’s Nation Father, stopped over in Sri Lanka on three occasions. Vietnamese people has always treasured the strong, unconditional support offered by Sri Lankan people during our hard struggle against imperialism and colonialism. The recent elevation of bilateral ties reflects the maturity of this relationship and the shared vision to expand cooperation across many sectors in a sustainable and balanced manner.

(Q) How does Viet Nam view Sri Lanka’s role with South Asia and the Indian Ocean together?

(A) Viet Nam highly values Sri Lanka’s important role in South Asia and the Indian Ocean region. Sri Lanka’s strategic location and historical role as a maritime and commercial centre make it an important partner for regional connectivity and economic cooperation. With Sri Lanka’s keen interest in engaging more with ASEAN (Regional Comprehensive Economic Parnership ) Viet Nam believes Sri Lanka can play an even stronger role in connecting South Asia and Southeast Asia, especially in trade, tourism, logistics and maritime cooperation.

(Q) How would you describe the current diplomatic relationship between Viet Nam and Sri Lanka after the Party General Secretary and State President’s visit?

(A) Following the visit, the diplomatic relationship between Viet Nam and Sri Lanka can be described as stronger, more dynamic, and more future-oriented. The establishment of the Comprehensive Partnership demonstrates the high level of political trust and creates a solid framework for expanding cooperation in many important sectors, including trade, investment, tourism, education, digital transformation, agriculture, and cultural exchanges between the two countries.

(Q) After the Party General Secretary and State President, what is your vision for Viet Nam-Sri Lanka relations over the next decade?

(A) Over the next decade, we hope Viet Nam–Sri Lanka relations will develop into a stronger, broader, and more practical partnership under the framework of the Comprehensive Partnership. We expect deeper cooperation in trade, tourism, connectivity, digital economy, education, renewable energy, agriculture, and maritime cooperation. At the same time, people-to-people exchanges and cultural cooperation will continue to grow, creating a solid foundation for long-term friendship and mutual prosperity between the two countries.

(Q) What message does Viet Nam wish to send to Sri Lanka and South Asian Region through the visit?

(A) Through the Party General Secretary and State President’s visits to India and Sri Lanka, Viet Nam wishes to send a strong message of friendship, cooperation, and shared development to Sri Lanka and the wider South Asian region. The visits demonstrates Viet Nam’s commitment to strengthening partnerships in South Asia and promoting peace, stability, connectivity, and economic cooperation in the Indo-Pacific region.

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