HEALTHY SPINE

HEALTHY SPINE. THE IMPORTANCE OF A FLEXIBLE SPINE.

The spine is a complex articulated structure that supports the body. It is made up of vertebrae and intervertebral discs and runs from the head, through the neck and the back, to the pelvis.
The spinal cord, which regulates the nervous system and movement, passes through the spinal cord.

Back pain is the second leading cause of medical consultation in Europe. Our day-to-day activities tend to “take their toll” on our back muscles, whether due to sedentary lifestyles, excessive stress, long hours sitting at a computer, prolonged standing or driving, and/or lack of exercise.

When the curvatures of the spine are increased or straightened (rectified), a misalignment occurs that subjects the vertebrae to mechanical stress, causing wear and tear of the posterior joints of the spine and initiating pathological processes such as dehydration, disc degeneration, disc protrusion or herniated disc, muscle contractures, osteoarthritis and nerve disc impingement. Hence the importance of properly aligning and flexing the spine, to maintain good body elasticity, and avoid possible back problems and many other ailments resulting from back pain.

Yogis say that your age is determined by the flexibility of your spine. The more flexible it is, the less pain you will have and the more activities you will be able to do.

The reality is that not all of us are flexible in the same way, and this flexibility is reduced over time if we do not work on it, due to different factors such as: age, gender, body type and genetics, bad posture and daily activities, sedentary lifestyle or disproportionate development of some muscle groups compared to others.

The health of the spine not only guarantees us a good physical state, but also a good mental state. That is why we all need to work on our elastic capacity and muscle contraction constantly in order to keep the neuromuscular and bone function of our spine in balance.

Tips to keep your spine healthy and strong

- Exercise regularly, is one of the best ways to strengthen and care for our spine, reducing stiffness and tension in muscles and joints.

- Do a stretching routine for about 10 minutes a day and Practice sports such as Pilates, Yoga or swimming, The benefits to our spine are innumerable, such as: Improved blood circulation, increased range of joint movement, strengthening of the muscles and straighter posture, reduction of muscle tension, pain and inflammation, improved body awareness, relaxation of the nervous system and reduced stress.

- Strengthens the abdominal and lower back muscles as they contribute to body support and help to reduce the strain on the back.

- Take care of your posture and try to have daily postural attitudes and habits such as:

• Maintain good body posture both when walking and at rest.
• Wear comfortable footwear for prolonged standing or walking.
• When sleeping, try not to lie on surfaces that are too soft or hard, your back should be straight and supported, the best position being on your side and on your back, with a pillow between your knees and another under your lower back.
• Avoid lifting and carrying heavy and heavy objects abruptly, and if you do: Bend your knees while keeping your back straight to lift the weight.
• Avoid repetitive movements: gestures that are constantly repeated can overload a specific area of the musculature and cause pain.
• In the case of teleworking: Take breaks every hour if you have to work at the computer for a long time to stretch your muscles and stimulate blood circulation. The height of the chair should allow your feet to rest on the floor, keeping your knees level with your hips. The back of your chair should be adapted to the physiological curvature of your lower back and the keyboard should be at the level of your elbows.
• Maintain a healthy diet and weight.

- See your trusted physiotherapist at in case of recurrent pain or discomfort.
-Learn to Manage Stress In addition to relaxation or mindfulness techniques, people who are constantly subjected to stressful situations are more likely to suffer from back, neck and shoulder pain.

It is time to say goodbye to a sedentary lifestyle and to start including certain practices in our daily lives. Taking care of your spine is essential for an optimal quality of life.