CareNyx Spine360™ · Dr. Vishal Nigam
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CareNyx Spine Index™
How healthy isspine?
A 12-pillar comprehensive assessment. Understand your Spine Index, your Spine Age, and exactly what to improve — month after month.
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Score your spine out of 1,000
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Discover your Spine Age vs actual age
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Track monthly improvements
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Get personalised recommendations
Start My Assessment →
Educational wellness tool. Not a medical diagnosis. Designed by Dr. Vishal Nigam, Spine & Orthopaedic Surgeon, Moolchand Hospital Delhi.
About you
Basic information so we can personalise your Spine Index score and calculate your Spine Age.
Occupation type
💻 Desk job
🏪 Standing work
🏗 Physical work
🏠 Retired / Home
Where does it hurt?
Select all areas where you have pain, aching, or discomfort. Select none if you have no pain.
Overall pain level right now
Morning stiffness
None
Under 30 min
30–90 minutes
Over 90 minutes
Does pain wake you at night?
Never
Sometimes
Often
Radiating pain (shooting down arm or leg)?
No radiation
Down the arm
Down the leg
Both
Numbness or tingling?
None
Mild
Significant
Your daily habits
How you live day-to-day has a profound effect on your spine — often more than any injury.
Hours of sitting per day (total, including commute)
Under 4 hours
4–6 hours
6–8 hours
Over 8 hours
Do you take regular breaks from sitting?
Rarely
Sometimes
Yes, regularly
Driving per day
None
Under 1 hour
1–2 hours
Over 2 hours
Which of these do you do regularly?
✓
🏋️ Gym / Weight training
Smoking
Non-smoker
Ex-smoker
Current smoker
Daily water intake
Under 1 litre
1–2 litres
2–3 litres
Over 3 litres
4
Pillar · Walking Fitness
How far can you walk?
Walking endurance is one of the most important indicators of spine and overall health.
Comfortable walking distance before stopping
Under 100m
100–500m
500m–1km
1–2 km
2–5 km
Over 5 km freely
Why do you stop walking?
🔴 Leg / back pain
💨 Breathlessness
😓 General fatigue
✅ I don't need to stop
Estimated daily steps
Under 2,000
2,000–5,000
5,000–8,000
8,000–10,000
Over 10,000
Do you use a walking aid?
No aid
Walking stick
Frame / rollator
Can you run?
✓
🏃 Jog continuously for 20 minutes
Stairs — how many floors can you climb without stopping?
Struggle with 1
1–2 floors
3–5 floors
5+ floors no problem
How strong are you?
Core and back strength directly protects your spine from injury and degeneration.
Maximum comfortable lifting weight
Under 5 kg
5–10 kg
10–15 kg
15–20 kg
Over 20 kg
Functional strength — which can you do?
✓
🛒 Carry full grocery bags
✓
🚪 Push / pull heavy doors easily
✓
🧳 Lift a suitcase overhead
✓
💪 Do 10+ press-ups / push-ups
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⏱ Hold a plank for 30+ seconds
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🦶 10 single-leg calf raises each side
Can you push a car (or something similarly heavy)? (just for fun)
💪 Yes!
🤔 Maybe
😅 Definitely not
How is your balance?
Balance reflects neural health, core stability, and coordination — all closely linked to spine function.
Single-leg balance — stand on one leg, eyes open
Can't hold it
Under 10 seconds
10–30 seconds
30+ seconds easily
Single-leg balance — eyes closed
Can't do it
Under 5 sec
5+ seconds
Do you experience dizziness or unsteadiness?
Never
Sometimes
Often
Have you had a fall in the past 12 months?
No
Once
More than once
How mobile are you?
Try each of these right now if you're unsure. Be honest — this shapes your personalised recommendations.
Flexibility — which can you do?
✓
🤸 Touch toes (or nearly) standing up
✓
🧘 Sit cross-legged on the floor
✓
⬇ Sit on the floor from standing
✓
⬆ Get up from the floor without using hands
✓
🧦 Put on socks/shoes without sitting
✓
🙌 Reach comfortably overhead
✓
↔ Turn neck fully left and right
Forward bending — spine flexibility
Painful / can't bend
Reach to knees
Reach to shins
Touch toes easily
Neck rotation
Very limited
Partly restricted
Full range
8
Pillar · Medical History
Your spine history
Previous diagnoses and treatments affect your score and personalise your recommendations.
Have you ever had an MRI of the spine?
No
Yes — normal
Yes — abnormal
Spine diagnoses — select all that apply
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Disc herniation / slipped disc
Spine treatments received
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Epidural / nerve injection
Medical conditions affecting spine health
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Osteoporosis / low bone density
How well do you sleep?
Sleep is when your spine recovers. Poor sleep dramatically worsens pain perception and healing.
Average hours of sleep per night
Under 5 hours
5–6 hours
6–7 hours
7–8 hours
Over 8 hours
Sleep quality overall
😴 Poor — rarely refreshed
😐 Fair — mixed
🙂 Good mostly
😊 Excellent
Sleeping position
🫷 On back
↔ On side
🔄 On front
Do you feel rested when you wake up?
Rarely
Sometimes
Usually
10
Pillar · Goals & Confidence
What do you want to achieve?
Understanding your goals shapes your personalised recommendations and what to focus on first.
Your main goal right now
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🚶 Walk further without stopping
✓
⚽ Return to sport / exercise
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🛡 Prevent future problems
How confident are you in managing your spine health?
How would you rate your overall quality of life affected by spine?
😞 Severely affected
😐 Moderately affected
🙂 Mildly affected
😊 Not affected
11
Pillar · Cardiovascular Endurance
Your heart and endurance
Cardiovascular fitness directly influences spine healing, pain tolerance, and recovery.
How often do you exercise that raises your heart rate?
Never
Once a week
2–3 times/week
4+ times/week
Do you get breathless on mild exertion (e.g., walking up one floor)?
Yes
Sometimes
No
Swimming — which applies to you?
Cannot swim
Occasionally
Regular swimmer
Swim laps weekly
Cycling — which applies?
Don't cycle
Occasionally
Regular cyclist
Commute by bike
12
Pillar · Nutrition & Recovery
Fuelling your spine
Nutrition directly affects disc health, bone strength, inflammation, and healing capacity.
Daily protein intake (approximate)
Low — rarely eat protein foods
Moderate — once a day
Good — most meals
High — every meal intentionally
Vegetable and fruit intake
Rarely
Daily, some
5+ portions
Calcium-rich foods (dairy, sesame, green leafy vegetables)
Rarely
Sometimes
Daily
Alcohol consumption
None
Occasional
1–2 times/week
Daily
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You've completed all 12 pillars!
Tap "Calculate My Spine360" to see your results.
CareNyx Spine360™ Results
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Assessment Streak
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Monthly Progress
Your CSI over time
Complete this assessment again next month to see your trend here.
What-If Simulator
What could your CSI become?
Adjust the sliders to see how changes affect your score. Educational estimate only.
Move the sliders above to see how lifestyle changes could affect your CareNyx Spine Index.
ℹ️ Estimates are educational projections based on published wellness research. Individual results vary. Not medical advice.
⚠️ The CareNyx Spine Index (CSI) and Spine Age are educational wellness estimates based on self-reported information. They are not a medical diagnosis and do not replace clinical assessment by a qualified spine specialist. If you have pain, neurological symptoms, or concerns about your spine, please consult Dr. Vishal Nigam or another qualified healthcare professional.