The human spine provides foundational support for the entire body. It is an amazing piece of engineering in that it has a gentle S-shaped curve and provides flexibility so that we can move in any way we wish. There is not a single movement the body makes that does not engage the spine in one way or another.
That is because the spine is the sheath that protects the spinal cord, which controls the central nervous system. The spine also protects some internal organs and keeps our legs, trunk, and head in alignment by balancing the pelvis, lower back, neck, and chest.
The Causes of Back Pain
To gain a better understanding of what back pain is, we have to first take a closer look at how a spine is constructed. The human spine contains a total of 33 vertebrae. They are stacked upon each other in a single pile and are connected. The vertebrae rely on cartilage and connective tissue to cushion them and each one is linked by facet joints.
Back or neck pain occurs when there is swelling or degradation to the facet joints, vertebrae, or other parts of the spine. These issues are usually the result of an injury. However, back and neck pain are also caused by inactivity, sitting for long periods, bad posture, or a symptom of a disease.
The Degradation of the Human Spine
One of the normal effects of the aging process is the degradation of the spine. Pads of cartilage called discs sit between the vertebrae and provide shock absorption.
These discs wear down over time and 25 percent of the population will experience some form of degeneration in their spine by the time they reach the age of 25. That figure jumps to 33 percent by age 40, and 90 percent at age 60. Although the degradation is a natural part of growing old, the only time symptoms show is when the process enters a severe stage. Back and neck pain can have a detrimental impact on the quality of life for anyone experiencing it. But there are ways to keep your spine healthy.
Let’s take a look at those.
There are three basic ways to keep your spine healthy. They include movement, exercise, and self-care. Under each of these categories are a variety of methods to achieve the desired results. The breakdown of those includes the following:
Movement
Care When Heavy Lifting
There is a great deal of strain put on the spine when you bend over to pick up an item that is large and heavy. When you follow correct lifting techniques, you reduce the strain and potential for a back injury. When standing and sitting, keep your back straight. When lifting, get close to the object, bend at the knees, and use your leg muscles to do the lifting.
Keep Moving
Sitting in the same position for any length of time puts excess pressure on your spine. One way to keep this from creating a spinal issue is to take numerous breaks throughout the day. Either stretch, exercise, go for a short walk, or move around to keep from getting stiff and sore.
Stand Up
It is nearly impossible to maintain a neutral spine alignment when you sit for a long time. One of the best ways to avoid spinal stress is to stand up. Either use a stand-up desk when working or stand during breaks. Whenever possible, give your back a rest by standing up and walking around.
Give Yoga a Try
Yoga is one of the best ways to stretch and strengthen muscles. If you are new to this exercise method, take it slow to prevent putting stress and strain on your neck or back. If you have a yoga instructor, they can provide you with spine-safe alternative exercises to follow.
Use Aqua Therapy
Getting into the water is great for the back simply because it takes the pressure off of that part of the body. If you find land-based exercises painful in any way, exercising in a pool could remove that discomfort and still give you a way to work your muscles without harming your spine.
Exercise
According to Dr. Brandon Claflin of Oklahoma, specific exercises improve spine stability. The three listed below are vital to engaging the muscles required to aid in spinal health. He suggests starting with just five repetitions of each exercise. Follow that with three reps of each, then finish with one rep of each exercise.
Curl-Up
- Step 1: Lie on your back and extend one leg straight out on the floor and bend the knee of your other leg with that foot flat on the floor.
- Step 2: Maintain the natural arch of your back by putting your hands under your lower back.
- Step 3: While exhaling, lift your head, shoulders, and chest off of the floor. Do not bend your lower back. Do not tuck your chin. Do not let your head tilt back.
- Step 4: Hold this position for ten seconds and then slowly return to the start position.
- Step 5: Repeat for a total of five times then switch leg positions. Complete a total of five times.
Side Plank
- Step 1: Lie on your side propping up your upper body on your arm. Your forearm should be on the floor and your elbow underneath your shoulder. Put your free hand on your hip and pull your feet back to where your knees will be at a 90-degree angle.
- Step 2: Lift your hips off of the floor to align them with the rest of your body and hold this position for ten seconds. Then slowly lower your hips back to the floor.
- Step 3: Repeat for a total of five times then switch to your other side and complete for five times.
Bird-Dog
- Step 1: Get on your hands and knees on the floor.
- Step 2: Raise your left arm and extend it forward as far as you can. At the same time, lift your right leg and extend it straight behind you. Keep your extended arm and leg parallel to the floor.
- Step 3: Hold this position for ten seconds then return to where you started.
- Step 4: Repeat five times then switch arms and legs and complete for five repetitions.
Stop Smoking
Nicotine tightens blood vessels which hampers blood flow and reduces the amount of oxygen and nutrition that gets to your spine. Vasoconstriction can contribute to swelling and degradation of the spine and elsewhere in your body.
See Your Doctor
If you have persistent neck or back issues, see your doctor. In most cases, neck or back pain does not require surgery but it is always wise to get these symptoms checked out to ensure that they are not the beginning of a serious condition.
Wear Good Shoes
The shoes you wear have a huge impact on your lower back health. Good quality shoes offer a supportive base and help your spine to keep your body in alignment.
Get a Massage
There are many therapeutic benefits to a good back massage. It can increase blood flow, release tight muscles and connective tissue, and it will help you to relax.
Final Thoughts
Your spine is an elegantly balanced system. It provides support for your entire body. To prevent neck and back pain, which can lead to more issues, there are ways to take care of your spine. By using movement, exercise, and self-care, you can ensure that your spine stays strong and healthy.
