Connect with us

Life style

Back pain- a lifestyle disease

Published

on

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.”



Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Life style

Sri Lanka eyes conservation-led tourism boost as Gehan urges integrated approach

Published

on

View of Trincomalee from Fort Frederick

Sri Lanka could unlock a powerful new economic pathway by integrating biodiversity, archaeology and cultural heritage into a single conservation-driven tourism model, according to author, banker and naturalist Gehan de Silva Wijeyeratne.

Speaking to The Island, de Silva Wijeyeratne said the country possesses a rare convergence of natural and historical assets that, if strategically presented, could reposition Sri Lanka as a leading global destination for nature and heritage tourism.

“At the moment, these elements exist, but they are not fully connected,” he said. “What Sri Lanka has is extraordinary—a complete story of life, from ancient history to modern biodiversity. The opportunity is to bring that together in a way that creates value.”

His remarks come at a time when policymakers are seeking sustainable avenues to revive the economy, with tourism identified as a key growth sector. De Silva Wijeyeratne is currently researching his next book, ‘Enchanting Sri Lanka’ to be published by John Beaufoy Publishing in the UK.

Koneswaram Temple Trincomalee

He said his recent field visit reinforced the untapped potential of integrated landscapes—particularly in the eastern region around Trincomalee.

He spent four days in Trincomalee with Hiran and Hashan Coory, two members of the senior leadership in Jetwing Hotels. Commenting on the visit, he said “Within a short distance, you have forests, marine ecosystems, archaeological sites and protected areas. This is not about isolated attractions—it’s about creating a connected experience that can compete globally.”

He noted that such an approach could continue to transform Sri Lanka’s tourism model beyond traditional beach-centric travel. “You can offer visitors wildlife, marine biodiversity and ancient history in a single journey,” he said. “That’s a very powerful proposition.”

Speaking more on Trincomalee’s potential, he said the combination of ancient history, the more recent colonial history and buildings, the beautiful beaches and coves, the snorkelling and marine mammal watching combined with the potential to create a huge national park that will have large mammals on the doorstep of the city means Trincomalee can become the city with the greatest tourism potential of any city in Sri Lanka.

Maritime and Naval History Museum Trincomalee

“A vast national park on the scale of better-known parks such as Wilpattu and Yala can be created by connecting the forest reserves which stretch from Kantalai and through to the Naval Headworks Sanctuary, almost to the borders of the Trincomalee town” he says. “A new national park could be constructed with a network of safari roads and water holes and grass plains to increase the prey density for iconic mammals like the leopard. Trincomalee can then become a top land safari destination with an entrance gate to a national park just 15 minutes drive from the town. No other city will be able to rival it for land safaris, marine safaris, ancient and colonial history, staggering views and beaches and the heady mix of various ethnic groups with their religious beliefs, cuisine and arts. Trincomalee could overshadow every other city in Sri Lanka for tourism if developed properly”.

Velgam Vehera

De Silva Wijeyeratne emphasised that conservation must be positioned not as a constraint, but as an economic enabler. “If you encourage and enable responsible visitation, it brings revenues to these areas,” he said. “That supports conservation and also creates livelihoods for local communities.”

However, he cautioned that development must be carefully managed to avoid damaging sensitive ecosystems. “You need development that is sensitive to these landscapes and the proper infrastructure to manage visitation,” he said. “The value lies in preserving what is already there.”

In addition to tourism, de Silva Wijeyeratne highlighted the need to strengthen Sri Lanka’s conservation capacity through international collaboration. He has proposed the introduction of a special visa to attract experienced global conservationists willing to work on a voluntary basis.

He referenced his article ‘A visa for bringing in expertise and expanding tourism’ which was published in The Island on Friday, 23 May, 2025, and is available online. In this he proposes a special visa to address four strands – volunteering, internships, academic exchange and short term study. The idea is that the visa should be as easy as to obtain an online tourist visa, but the visitor can now apply for a longer term visa for a declared purpose, such as volunteering.

Gehan de Silva Wijeyeratne

He was careful to emphasise that the proposed visa is not for paid work and does not give the visitor special rights, and any relevant permits and permission need be obtained by the local partner. “There are people with 30 or 40 years of experience in research and conservation who would gladly come to Sri Lanka and contribute” he said. “If we create a proper framework, they can work with local organisations, share knowledge and build expertise.” Such a system, he stressed, would not undermine local employment. “These are unpaid roles—they are not taking jobs away. Furthermore, they will help locals to upskill,” he said. “They are helping to strengthen the system.”

De Silva Wijeyeratne also underscored the importance of science communication in driving conservation outcomes. Drawing from his recent lecture to the Wildlife and Nature Protection Society, he said public understanding of biodiversity remains limited, particularly when it comes to foundational elements, such as plant life. “In my recent lecture I started with plants because they are often overlooked,” he said. “In Sri Lanka we have the descendants of ancient plant groups, like lycophytes and bryophytes, as well as an abundance of the relatively more modern flowering plants (or angiosperms). They all form the basis of all ecosystems.” Sri Lankan researchers would benefit from international collaborations to describe and study the ecology of species found in Sri Lanka. As an example of the gaps in our knowledge, he pointed that it is hard to find online even a species inventory of Sri Lankan species of Lycophytes.

He further highlighted the interconnected nature of life, pointing to the role of microscopic organisms. “Every cell in our body contains mitochondria, and that DNA originated from bacteria,” he said. “So we are, in a sense, composite organisms built on ancient biological relationships. “This perspective, he said, is critical to fostering a deeper appreciation of biodiversity and the need for its conservation. “If people understand how interconnected life is, they begin to value it differently,” he said.

De Silva Wijeyeratne’s ongoing research for ‘Enchanting Sri Lanka,’ to be published by John Beaufoy Publishing, also touches on Sri Lanka’s layered history, including its colonial past. During his recent visit to Trincomalee, he visited the grave of Rear Admiral Charles Austen, the brother of renowned novelist Jane Austen. “I read in the Bradt Guide to Sri Lanka that her brother was buried in the Esplanade Cemetery. There was an article online by Nishan Fernando in the Sunday Times where he describes how, in 1984, he and his father, Admiral Clancy Fernando, located the grave. Fernando wrote of the burial ground on the Esplanade in the middle of Trincomalee town, opposite the beautiful horseshoe shaped Dutch Bay.”

After a false start at another cemetery, using Google maps, de Silva Wijeyeratne with others, including Hiran and Hashan Cooray, some of the senior team from Jetwing Hotels, visited St. Stephan Cemetery which is around 400 meters from the Maritime and Naval History Museum. ‘We found the grave as described in the Sunday Times article by Nishan Fernando. But talking to various hoteliers and people in tourism in Trincomalee, we were struck by how many people were unaware of its existence. Hopefully, knowing that the grave of Rear Admiral Charles Austen, brother of Jane Austen, is roughly in the middle of St. Stephan Cemetery, in Trincomalee, will help others, with an interest in Jane Austen, to locate it.”

During his time in Trincomalee, with the Jetwing Hotels team, de Silva Wijeyeratne also visited Mederigiriya, Seruwila and Velgam Vehera. They encountered elephants on their visits to Seruwila and Velgam Vehera. “That brief visit alone shows how rich and complex Sri Lanka’s story is,” he said. “It spans pre-colonial, colonial and post-colonial periods.” For de Silva Wijeyeratne, the challenge now lies in translating this richness into a coherent national narrative. “This country has everything—biodiversity, ancient civilisation, marine ecosystems, etc.,” he said. “Few places in the world can offer such an all-round package.”

He stressed that aligning conservation with tourism and knowledge-sharing could deliver long-term benefits. “It’s about connecting the dots,” he said. “If we do that successfully, Sri Lanka can position itself as a world-class destination, while protecting its natural and cultural heritage.” As the country looks to rebuild and diversify its economy, de Silva Wijeyeratne’s message is clear: Conservation, when strategically integrated, could become one of Sri Lanka’s strongest assets. (Pictures courtesy Gehan de Silva) Wijeyeratne

By Ifham Nizam

Continue Reading

Life style

Bringing the flavours and spirit of Jaffna to life

Published

on

Grace draped in tradition

Long before the first dish was placed at the Jaffna food festival at Cinnamon Bentota Beach, a dedicated team of staff and culinary staff journeyed to Jaffna.

In the North they stepped out of professional hotels and into homes, road side eateries and bustling local markets. They observed, listened and, most importantly, tasted. The experience was as much about unlearning as it was learning.

They spent time with local people, women who have perfected their craft over decades, fishermen who spoke of the day’s fresh catch, spice vendors who explained the subtle difference in dried chillies and roasted blends.

They saw the liberal use of black peppers, tamarind and the depth of roasted curry powders.

In the end, what the team brought back from the North was not just technique or taste, it was perspective. What stayed most was the spirit of Jaffna, its people resourceful grounded and deeply connected to roots.

And so when the festival came to life in Bentota, it was not just a recreation, it was a reflection. They realised the heart of Jaffna is not only in its flavours but in its people.

Cinnamon Bentota Beach — signature selection celebrated the rich heritage, vibrant culture, and authentic cuisine of Northern Sri Lanka with its signature “Jaffna Night” recently. The evening was a heartfelt journey into Jaffna’s traditions, inviting guests to experience the warmth, flavours, and stories of this remarkable region.

Guests were welcomed with the traditional greetings, followed by religious rituals that set the evening in a meaningful cultural context. The highlight was the launch of the “Jaffna Culinary Journey” video series, capturing the resort team’s immersive exploration of Jaffna’s culinary landscape and community life.

From preparing local delicacies alongside villagers, to stepping into traditional homes, participating in early morning poojas, and wandering bustling fish markets; vegetable markets, the team discovered that Jaffna’s cuisine is inseparable from its identity, history, and community spirit.

Cinnamon Bentota Beach — Signature Selection shared reflections on the journey, emphasising how meaningful experiences can preserve and honour cultural heritage. The evening culminated in the official launch of the Jaffna Food Festival at the resort – a continuation of the journey that brings authentic Jaffna flavours and stories directly to guests in Bentota.

“Jaffna Night” was more than a culinary celebration; it was a testament to connection, culture, and the shared joy of learning through food and tradition.

By Zanita Careem

Continue Reading

Life style

Sun Siyam Pasikudah paves the way in sustainability

Published

on

Upul - Group Sustainability Manager

Sun Siyam Pasikudah has added another milestone to its growing list of achievements by earning the prestigious Travel Gold Certification, a recognition that reflects the resort’s dedication to exceptional hospitality, high service standards and memorable guest experience. At this resort, sustainability isn’t just a concept it is a commitment. So driving eco conscious change, behind the scenes, is Chaminda Upul Kumara, shaping a hospitality experience where luxury meets responsibility .­

Q: Sun Siyam Pasikudah has earned Travelife Gold Certification, covering 147 criteria, from energy and water to wildlife and community welfare. What did that journey genuinely push the property and the wider group to do differently?

A: Earning Travelife Gold was never just about getting the certificate. Working through 147 criteria covering energy, water, waste, wildlife, and community welfare made us look hard at ourselves and ask whether we were truly doing enough in each of those areas.

What it really pushed us to do was move beyond compliance. We tightened our conservation practices, improved how we manage waste, and put more deliberate effort into biodiversity and community programmes. But perhaps the most meaningful shift was weaving sustainability into the guest experience itself, making it visible and accessible without ever compromising on comfort or quality.

At the group level, Pasikudah became a working model. The practices we refined here have since been adapted and adopted across our other properties, creating a culture where sustainability is not a side project managed by one department but something that shapes how every team member thinks and works. It reinforced what Sun Siyam Care stands for: that responsible hospitality is not a goal we work towards. It is simply who we are.

Q: Most of the Sun Siyam story has been written in the Maldives. How does Pasikudah write its own chapter, given how different the setting, the coastline, and the community around it are?

A: When the civil conflict in Sri Lanka’s Eastern Province ended in 2009, our founder Ahmed Siyam Mohamed saw something in Pasikudah Bay that many others had not yet noticed. The calm, shallow waters and unspoiled beaches were extraordinary, but he also saw a region ready for renewal and an opportunity to be part of that through responsible tourism.

The property opened in 2014 as a 34-room luxury boutique resort, quietly introducing refined hospitality to Sri Lanka’s east coast. Then came COVID-19 and the country’s economic crisis, two of the hardest back-to-back challenges any hospitality business could face. Rather than simply wait it out, General Manager Mohamed Arshed Refai led a comprehensive transformation of the property.

The refurbishment was guided by international design firm Studio 67, but its real character came from a very deliberate decision: every single material used was locally sourced, and Sri Lankan artisans and craftspeople were involved throughout the process. It was not just a renovation. It was a recommitment to the region and the people in it.

That is what sets Pasikudah apart within the Sun Siyam family. The Maldives properties have their own extraordinary identity, but Pasikudah’s chapter is distinctly Sri Lankan. From post-conflict rebuilding to post-crisis renewal, it is a story of courage, community, and the belief that investing in a place means investing in its people.

Q:There is an organic farm on the property growing over 38 varieties of fruits, vegetables, and herbs. Tell us about that. It feels like it says something bigger about how the resort thinks about its place here.

A: The farm is a fairly direct expression of how we think about our responsibility to this place. At least 30 percent of our menu is plant-based, and being able to grow a meaningful portion of that on the property makes that commitment tangible rather than theoretical. Guests receive their welcome drinks made with fruit grown here. The chefs know exactly where their produce comes from and what it took to grow it.

We also have what we call climate-conscious dishes on the menu, options designed around sustainable food principles that prompt guests to think about what they are eating and where it originated. Beyond the farm itself, we source a significant share of our ingredients from local farmers and producers in the surrounding community. That reduces food miles and carbon emissions, but it also means the resort is actively supporting the local food economy rather than bypassing it.

Put simply, the farm is not a marketing feature. It reflects a commitment to operating in a way that is connected to this land and these communities, rather than sitting apart from them.

Continue Reading

Trending