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It’s no surprise that the spine is one of the most important bone structures in the body. Not only does it keep you upright, allow for incredible range of motion, and connect the upper and lower portions of the body, but it also houses the spinal cord, an integral part of the nervous system! A healthy spine, with all the bones in proper alignment, equates to a better looking and feeling you. Spine misalignment can cause back pain and additional complications. Back pain is one of the most common pains experienced in the body, second only to headaches (which are sometimes related to spinal misalignment as well). Learn more about the spine and how to nourish yours for optimal health.
The spine is made up of about 33 bones called vertebrae—that’s right, about. The number of vertebrae can actually vary in the tailbone. Each vertebra contains a central, load-bearing portion called the body, as well as a vertebral arch that protects the spinal cord (a long bundle of nerves that are part of the central nervous system), and spinous and transverse processes—bony protuberances to which muscles attach. The spinal cord lives in the space between the body and the vertebral arch in an area called the vertebral foramen. Between each vertebra is a vertebral disc—a flat, rounded, fibrous structure that acts as a shock absorber when your spine moves. These discs have a tough exterior and a soft interior, much like a jelly-filled donut. The spine has three natural curves, giving it a distinct “S” shape. The curves are referred to as either a lordosis, which is a concave curve (when looking at the spine from the back), or kyphosis, a convex curve. The first 7 vertebrae are called cervical vertebrae and make up the neck. The cervical vertebrae form a lordosis. The next 12 are the thoracic vertebrae at the middle of the back, and together, they form a kyphosis. One pair of ribs attaches to each of the 12 thoracic vertebrae. The 5 lumbar vertebrae in the low back form another lordosis. There are also 5 fused vertebrae that make up the sacrum, and between 3 and 5 fused vertebrae that make up the coccyx (tailbone). There are six types of movements of the spine: flexion, extension, rotation to the left and right, and lateral flexion to the left and right. Flexion happens when you bow forward and round your spine. Spinal extension is defined as the return from flexion to an upright standing position. When you arch your spine, like in a back-bend, you are hyperextending the spine. Rotation is when you twist toward the left or right. When seated on a bench next to your friends, you rotate your spine to face them. Lateral flexion is when you bend or tilt the body to the left or right side. You laterally flex the spine when you pick up a briefcase from the floor beside you. The vertebrae in the spine stack on top of one another in an “S” shape, which is designed to bear weight most efficiently. When the bones in the spine are habitually stacked or aligned improperly, it can be detrimental to the bones, discs, muscles, and nerves that make up and surround the spine. For example, when the spine is misaligned, it results in compression of the discs and eventually the spinal cord. As the disc is compressed, it is painful, but in addition, the disc can slip out of alignment and/or rupture, exaggerating the imbalance in the spine and causing painful friction against, and damage to, the bones, muscles, and nerves. Damage to the nerves is particularly worrisome because once a nerve is dead, it cannot regenerate. Damage to the nerves results in compromised communication between the body and the brain, which can disrupt other body systems. Slumping or slouching is often the go-to rest position for many of us. But even though it can feel so right, slumping the spine puts added pressure on the muscles that support the spine (about 10 times more pressure, actually!) and misaligns the spine. The more time you spend each day in a slumped position, the more likely you are to stay there. You see, when the body spends a lot of time in a position, the connective tissue in that body part loses its flexibility, becoming stiff and dehydrated. So what can you do to help? Slowly move the spine regularly through flexion, extension, lateral flexion and rotation—this helps you maintain spinal mobility, rehydrates the connective tissue, and stimulates movement of cerebral-spinal fluid (an important part of the transmission of information to and from the brain). Stimulate the Spine to undo spinal compression resulting from gravity and poor posture that can lead to herniated discs, sciatica, and general pain and soreness in the lower back. To Stimulate the Spine, set your gaze slightly above the horizon, and pull the chin back as if making double, triple, even quadruple chins! This aligns the head atop the spine. Now, you’ll want to lengthen the spine to reverse the compressing effect of gravity by increasing the space between the tail and the head. To do this, create opposition by pushing your feet down and pulling the crown of your head up. To practice this technique, follow these cues: 1. Inhale to prepare. Exhale; set your gaze slightly above the horizon and make triple chins. 2. Inhale; push the feet down and pull the crown of the head up to lengthen the space between the tail and the crown of the head. In everyday life, you can Stimulate the Spine while waiting for the bus or train. First, align the head atop the spine. Now, exhale to push the feet down. Keep the feet pushing down toward the earth, and inhale and stretch the crown up toward the sky. Try our Spine Workout to stretch, strengthen, and optimize the spine; and practice our Stimulate the Spine technique. Some common ailments of the spine include muscle strain, slipped or herniated disc, lumbar spinal stenosis, spondylolysis, scoliosis, osteoporosis, hyperkyphosis, hyperlordosis and sciatica pain.
