What is a healthy spine? (2023)

What is a healthy spine?

A healthy spine supports the body while letting it move freely. It does this with the help of three natural curves. Strong, flexible muscles help, too. They support the spine by keeping its curves properly aligned. The disks that cushion the bones of your spine also play a role in back fitness.

A healthy back has three natural curves: An inward or forward curve at the neck (cervical curve) An outward or backward curve at the upper back (thoracic curve) An inward curve at the lower back (lumbar curve)

Why is spinal health so important? Spinal health is crucial because the spine controls the body's vital functions. It is the spine which provides the structural support to our body and helps us to maintain the upright posture. It protects spinal cord & nerve roots assists us to move and perform our everyday tasks.

The health of your spine is crucial to the entire body; an unhealthy spine with weak muscles can cause a host of unwelcome issues like pain and disability. The spine is extremely flexible, made up of strong bones, flexible ligaments and tendons, large muscles, and highly sensitive nerves.

L'Italien recommends the "big three" exercises developed by Dr. Stuart McGill, an expert in spine biomechanics at the University of Waterloo in Canada. They are the curl-up, the side plank, and the bird-dog. "These exercises engage all the important muscles needed to improve spine stability," says L'Italien.

Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss. They also provide cardiovascular benefits, which boost heart and circulatory system health.

1. Walking strengthens the muscles that support your spine. Your trunk, core, and lumbar (lower back) muscles play a vital role in maintaining the stability and movement of your lower back. These muscles can become deconditioned and weak from a sedentary lifestyle, causing malalignment of the spine.

Moving the spine in six directions daily moves blood and energy through it so you can function well. Nerves that run to the organs and throughout the body come from the spine— it is important to refresh them with movement so new blood and energy can channel through them to the recipients at the other end of the nerve!

Why taking care of your back is important?

The muscles and ligaments stretch a lot and any excessive movement can cause tears, tissue damage and even muscle strain. More and more people are spending increasingly long hours at work so ensuring you do all you can to contribute to good back care is vital.

Minerals and vitamins that help maintain a healthy spine include: Magnesium, which can reduce muscle tension, and is found in green leafy vegetables, fish, beans, seeds, nuts, avocados, and bananas. Calcium, Vitamin D and K which are helpful for bones and preventing osteoporosis.

As we get older, the discs start to dry out and no longer cushion the bones. Without the cushioning of the discs, the nerve roots or spinal cord (or both) start to get pinched or pressured. This condition is called aging degeneration or disc degeneration.

Your spine, or backbone, is your body's central support structure. It connects different parts of your musculoskeletal system. Your spine helps you sit, stand, walk, twist and bend.

Two effective stretches for the back muscles are back flexion and knee-to-chest. For the hip and gluteus stretches, these are piriformis stretch and hip flexor stretch. One of the most important muscles to stretch is the hamstring.

Can lack of oxygen cause back pain?

The first cause of lower back pain is ischemia. "Ischemia" means lack of blood. Without adequate blood to provide nutrients and oxygen, soft tissues such as muscles, tendons, ligaments, and fascia build up lactic and other toxins and become painful.

Simple Lower Back Exercises for Seniors (Lumbar Spine ... - YouTube

By simply taking regular brisk walks, you can improve your bone density and reduce your risk of hip fractures.

Just 30 minutes of exercise each day can help strengthen bones and prevent osteoporosis. Weight-bearing exercises, such as yoga, tai chi, and even walking, help the body resist gravity and stimulate bone cells to grow. Strength-training builds muscles which also increases bone strength.

Start by lifting 2-5 pound dumbbells and gradually increase the weight as you get stronger. Special considerations:At first, your muscles may feel sore for a day or two after you exercise. If soreness lasts longer, you're working too hard and need to ease up.

Sit with a back support (such as a rolled-up towel) at the curve of your back. Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.) Your legs should not be crossed and your feet should be flat on the floor.

Lying down longer than a day or two day isn't helpful for relieving back pain. People can recover more quickly without any bed rest. The sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve.

Sleep in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure. DO NOT do activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins.

Is walking good for lower back pain?

The simple movement of walking is one of the best things we can do for chronic lower back pain. Ten to fifteen minutes of walking twice a day will help ease lower back pain. Substitute this activity for a more vigorous type of exercise if you prefer and/or are able.

Usually, ice is best if your back is bothered by swelling or inflammation. A heating pad may be better if you're trying to relax stiff or tight muscles. Hemani suggests limiting ice or heat treatment to 20 minutes at a time. And don't use them if you're also putting muscle-ache creams or ointments on your skin.

If you're looking for foods that reduce back pain and are loaded with nutrition, try carrots, beets, sweet potatoes, cherries, berries, grapes and red wine, pomegranate, and watermelon, she says.

Bananas are an ideal snack for people with back pain, as they are rich in magnesium. If you have a magnesium deficiency, your body may top up on the mineral by taking some from your bones, according to chiropractor Dr Kelly Andrews.

Below are a list of anti-inflammatory foods for back pain to include in your diet: Seafood : tuna, salmon, mackerel, sardines, anchovies, shellfish. Fruits (focusing on blueberries, strawberries and raspberries) Dark leafy vegetables.

With age, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture. You might even become a bit shorter. Muscles generally lose strength, endurance and flexibility — factors that can affect your coordination, stability and balance.

It is generally accepted that elderly persons lose muscle strength. occurs due to aging, it leads to a shorter stride length or slower gait speed, and not, as might intuitively be expected, to forward leaning. as it elicits a forward and downward shift of the center of the trunk.

For now, it seems an active lifestyle with regular activity and standing up straight are your best tools to prevent postural changes. Exercises to stretch the front (flexor muscles) of the body and strengthening exercises for the back (extensor muscles) are especially important. Sai-wing Lee, PhD, et al.

Although drinking coffee won't physically injure you, it can cause back aches and enhance previously existing aches and pains. According to The Healthy Home Economist, caffeine specifically places stress on the adrenal glands.

Increase your calcium and vitamin D intake

It's one of the most common causes of back pain later in life, particularly for women. Keep the bones in your spine strong by consuming plenty of calcium and vitamin D. Calcium is in: milk.

Are apples good for back pain?

Apples, pineapple, berries, cherries, grapes, and citrus fruits (lemon, oranges) are composed of flavonoids and antioxidants. These plant compounds work in tandem to ease inflammations caused by knee and back pain.

Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss. They also provide cardiovascular benefits, which boost heart and circulatory system health.

Side plank Lie on your side with your elbow underneath you. Prop up on your elbow and your knees while keeping your body in a straight line. Tighten abdominal and pelvic floor muscles by pulling up and in along with squeezing your gluteals together. Hold 10 seconds and repeat 5 times.

Osteoporosis. Osteoporosis is one of the most common spine issues in older adults. It refers to weakened bones due to a lower bone mass. Weakened bones in the spine become brittle and damaged, which can lead to fractures, collapsed vertebrae, and a hunched posture.

Ankylosing spondylitis is an inflammatory disease that, over time, can cause some of the bones in the spine (vertebrae) to fuse. This fusing makes the spine less flexible and can result in a hunched posture.

By simply taking regular brisk walks, you can improve your bone density and reduce your risk of hip fractures.

Just 30 minutes of exercise each day can help strengthen bones and prevent osteoporosis. Weight-bearing exercises, such as yoga, tai chi, and even walking, help the body resist gravity and stimulate bone cells to grow. Strength-training builds muscles which also increases bone strength.

Start by lifting 2-5 pound dumbbells and gradually increase the weight as you get stronger. Special considerations:At first, your muscles may feel sore for a day or two after you exercise. If soreness lasts longer, you're working too hard and need to ease up.

How do you rehydrate spinal discs?

The first cause of lower back pain is ischemia. "Ischemia" means lack of blood. Without adequate blood to provide nutrients and oxygen, soft tissues such as muscles, tendons, ligaments, and fascia build up lactic and other toxins and become painful.

Lumbar Rotation

Lying with your knees bent; slowly rock both knees to one side whilst keeping your shoulders on the floor. Take your knees as far as you can to the floor or until a comfortable stretch is felt in your low back. Hold for one inhale and one exhale. Repeat 5 times on each side.