How many of you constantly complaint of a bad back. Back problems; no more have an age bar. You could be 25 years old or 65 years old and both can suffer spine problems due to various reasons.
Spine is one of the most important parts of our body. It’s S –shaped and like a spring. Spine is made up of 33 vertebrae and its role is to protect the spinal cord. Spinal cord is an extension of the brain which conveys messages from the brain to different parts of the body through Motor nervous and messages from different parts of the body to brain through sensory nervous.
Spine supports the body and keeps the body erect. Intervertebral disc are located in between each vertebrae and these provide cushion and act as shock absorbers.
Spinal cord can also be divided in to 5 parts.
- Cervical spine (C7) Top 7 vertebrae in the neck and much movement is seen in between C4 –C7
- Thoracic Spine (T12):The 12 vertebrae next to thoracic spine
- Lumbar Spine (L5) : The 5 vertebrae located at the lower back and they are broader in shape and bear much of the body weight.
- Sacral Spine : The 5 fused bones next to Lumbar spine ( they are immovable)
- Coccyx : The four fused bones also called tail bone ( they are also immovable)
Proper nutrition and Proper intake of calcium, Phosphorus, vitamin D (Exposure of your body to sunlight, body can manufacture required amount of vitamin D) plays an important role for the good health of spine.
Apart from that correct posture which strengthens the muscles supporting the spine and also strengthen the core muscles such as :
(i) Outer core muscles like rectus abdominis, external obliques, gluteus muscle and Hamstring (These muscles support the spine)
(ii) Inner core muscles such as transverse abdominis, multifidus and internal obliques are the deepest muscle and they stabilize the spine
(iii) Upper back muscles like Trapezius, Rhomboids are also equally important.
Precautions one should take for a strong Spine:
- Stay Active and include strength training to your routine with care (include pulling exercises like pull-ups, rowing, shrugs to strengthen your upper back muscles.
- Include balancing exercises like plank, side plank, standing mountain pose on single leg (these exercises will strengthen the inner core muscles). All balancing exercises will strengthen inner core muscles
- Hydrate well. If you drink less water chances are that the inter vertebrae disc starts to shrink and there is a chance of bulging or rupturing of the disc.
- Keep your spine erect (head, neck and spine in a straight line)
- Focus on flexibility (Some time if your hamstring or Gluteus is inflexible then you will start feeling pain in your lower back.
- Always bend your knees while lifting heavy objects from the floor.
- Do not stand for long time in one posture or sit at one place.
- The height the chair should not be too high. Your knees should make 90 degree angle while sitting on a chair and keep your spine erect.
- Last but not least, manage your stress.