Health & Wellness: Don’t Take Your Spine for Granted

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Don’t Take Your Spine for Granted

Daily Bread

The LORD blesses his people with peace.
Psalm 29:11

Simple steps will go a long way to improving your spine health

Don’t take your spine for granted.

Often people focus on heart health and achieving toned arms and legs – both good ideas, of course – but they may forget about the importance of maintaining good spinal health. If you don’t, it will likely come back to haunt you in the form of back pain and spinal problems, said Memphis orthopedic surgeon Edward S. Pratt, M.D.

The three components of good spine health are:

Good posture
Proper flexibility
Core strength

What is good posture? Posture is the overall result of your back alignment, muscle flexibility and strength and joint health.

A healthy back has three natural curves:

a slight forward curve in the neck (cervical)
a slight backward curve in the upper back (thoracic)
a slight forward curve in the lower back (lumbar)

Good posture results when these three curves are in alignment.

Dr. Pratt pointed out that often people have the mistaken idea that stiff “military” posture is good. In fact, it is not because the head and shoulders are pulled back too far, the lower back is arched and knees are locked. This posture actually puts unnecessary strain on joints.

Muscle strength and flexibility Building strength and flexibility in core muscles (abdominal, lower back and hips) is important. Pilates is an excellent form of exercise for the body’s core, Dr. Pratt said. It focuses on postural muscles, which help maintain balance, spinal support and alignment. But you should talk with your physician before starting such a program because it can aggravate certain medical conditions. If you aren’t able to take part in Pilates, ask your physician about an alternate exercise plan.

Modern-day lifestyles and health habits can contribute to poor spine health. Being overweight, not exercising enough and spending hours in front of a computer all can put a strain on the spine. Excess weight exerts a constant forward pull on the back muscles and stretches and weakens muscles in the abdomen. Over time, poor posture can lead to problems with muscles, discs and joints.

“Especially when you get into your 40s and older you have to work to maintain spine health,” Dr. Pratt said. “If you don’t you’re going to pay for it.”

To achieve and maintain good posture, the American Physical Therapy Association has the following tips:

Concentrate on keeping your three natural back curves in balanced alignment.
Keep your weight down.
Avoid staying in one position for long periods of time; inactivity causes muscle tension and weakness.
Sleep on a firm mattress and use a pillow under your head just big enough to maintain the normal neck curve. Avoid use of oversized or several pillows.
Exercise regularly; exercise promotes strong and flexible muscles that keep you upright in a proper postural position.
Protect your back by using good body mechanics; bend your knees when picking something up or putting it down; carry a heavy object by using two hands and keeping the load close to your waist.
Wear comfortable and well-supported shoes. Avoid continuous use of high-heeled or platform shoes, which distort the normal shape of the foot and throw the back’s natural curves out of alignment.
Walk with good posture; keep head erect with chin parallel to the ground, allow arms to swing naturally, and keep feet pointed in the direction you are going.

These simple steps will go a long way to improving your spine health.

Published: March 27, 2008
Source: Edward S. Pratt, M.D.
Writer: Elizabeth Todd Bartholomew, MA, APR

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