"You Are Only As Young As Your Spine" - Joesph Pilates

When I first began training for my Pilates certification I quickly learned that in Pilates and really in life, all things depend on the health and well-being of your spine, it's placement or shape, it's ability to flex, extend and move. A flexible and mobile spine allows for ease of movement, overall vitality, and a reduced risk of injury, which are key indicators of a feeling of "youthfulness" - regardless of actual age. A stiff or rigid spine, can lead to limitations, pain, and a feeling of being "older". As someone with two herniated discs in my lumbar spine and a slight mis-alignment in my cervical spine, this has become something I think about most days - how can I keep my spine young and mobile?

Understanding The Spine

Before we can begin to figure out how to keep our spines and bodies moving with ease, we need to understand the anatomy of the spine and why it matters. Once we understand how it all moves together and what maladies may exist in our own bodies, we can then figure out how to correct our movement patterns and build spinal strength and flexibility for longevity.

Spinal Anatomy

The entire spine is made up of 33 individual bones called vertebrae, and two sections of fused vertebrae – the sacrum and the coccyx – located at the very bottom of the spine. All of these bones and sections are important to the spine’s ability to function properly. Each vertebra has specific anatomical features and functions.

The spine is divided into five areas: 

• Cervical spine (the neck): The first seven vertebrae at the top of the spine. The delicate structure of the cervical spine, houses the spinal cord, is very strong and flexible, and allows the neck to move in all directions.

• Thoracic spine (the mid - back): The twelve vertebrae that are attached to your ribs. The thoracic spine is the longest region of the spine, it plays an important role in protecting the spinal cord and anchoring the ribs, it also provides stability.

• Lumbar spine (the lower back): The five vertebrae of the lower back. The lumbar area is often affected by heavy lifting, sitting for too long, wearing improper shoes, and more. Due to its significant load-bearing role and the stresses placed on the lower back, the lumbar spine is a common site of pain and injury.

• Sacrum (the base of the spine): This bone carries all the weight of the body and is the site for many muscles and ligaments to attach to in the hip and pelvic region of the body. The sacrum transmits body weight to the pelvis and protects the spinal nerves in the lower back. It helps with standing, walking, and other weight-bearing activities.

• Coccyx (the tailbone): This tiny triangular-shaped bone has four to five fused vertebrae. The coccyx is often referred to as the “tailbone.” It serves as an attachment point for various muscles, tendons, and ligaments in the pelvic region and helps distribute body weight while sitting. Injuries to this area can occur due to trauma, such as falls or direct blows to the tailbone.

The Shape of Your Spine Matters

The natural curves of the spine play a large role in how we maintain overall spinal health. When our spinal curves are within their normal ranges, they:

• Help balance the head, torso, and pelvis for proper posture.

• Absorb and distribute mechanical forces experienced during movement.

• Minimize wear and tear on spinal joints, discs, and surrounding tissues.

  
  

When curves become too pronounced or too flat, they can lead to:

• Postural imbalances that increase strain on the spine.

• Stiffness, and discomfort.

• Reduced mobility.

  
  

  There are three different types of curvatures in the spine:

  1. Lordosis is the natural inward curvature of the spine found in the cervical spine (neck) and lumbar spine (lower back).

  2. Kyphosis is the natural outward curve of the thoracic spine (upper and mid-back).

  3. Scoliosis is an abnormal sideways curvature of the spine, often accompanied by twisting or rotation of the vertebrae. There are two types:

  • C-shaped: This curve is typically seen from the front or back view of the body like a single sideways curve resembling the letter C.

  • S-shaped: Also known as double scoliosis, with two opposing curves.

    
    

Can you identify which type of spine you have? Maybe you do not have any of theses curvatures, in which case, congratulations you have a normal shaped spine. Once we know what type of spine we have and we better understand where in the spine where we may have injury, weakness or loss of mobility, we can make adjustments to exercise and daily living to make corrections and build strength.

An Insurance Plan For Spinal Longevity

• Build Your Bone Density

Multiple studies have shown that people who lift weights and participate in resistance training have overall stronger bones. This is especially key for women in perimenopause and menopause who begin to lose their estrogen and testosterone which results in muscles loss and a reduction in bone density.

• Maintain Flexible Ligaments

Being physically active, including stretching and strengthening exercises, helps maintain ligament strength.

• Ensure You Get Enough Protein

Protein is the primary building block for muscles, bones, skin, hair, and nails. It is essential for maintaining and repairing these tissues. Multiply your body weight in kilograms by 0.8 to 1.2 grams of protein per kilogram. Active individuals or athletes may require 1.2 grams per kilogram or more.  

• Check Your Magnesium, Calcium & Vitamin D Levels

  Magnesium - is an important mineral for bone health as it supports the formation of bone tissue and is not naturally produced in the body, we only get it through diet and supplementation. The NIH recommends a daily intake of around 420 milligrams for men, 320 milligrams for women. Athletes and women in menopause may need more as we lose magnesium when sweating and during menopause we begin to lose estrogen which can impact absorptions of this valuable mineral.

  Calcium - is vital for spinal health because it is a primary building block of your vertebrae, strengthening bones and helping to prevent osteoporosis and fractures. To ensure proper calcium absorption, it is essential to consume calcium with vitamin D. Women and men should get 1,000 mg daily, and women over 50 should aim for 1,300 mg daily due to estrogen loss.

  Vitamin D - as mentioned, is essential for calcium absorption and helps regulate the amount of calcium and phosphate in the body which is important to keep bones, teeth and muscles strong and healthy. According to the Mayo Clinic, adults should strive for 600 IU daily.

  
  

• Consider Adding Omega 3 Fatty Acids, Collagen, & Turmeric

  Omega 3 Fatty Acids - have anti-inflammatory properties that can increase your comfort levels and help you heal. This is particularly important if you already have a spinal injury or back sensitivity. Omega 3's support your overall joint and spinal health while ensuring you have healthy cells that will continue to reproduce. This is another nutrient that your body does not produce naturally. You can increase your Omega 3's by eating fish like salmon or picking up chia seeds and flaxseed oil or add fish oil supplements to your daily supplement regiment. I take one fish oil supplement every morning and one every evening.

  Collagen - is an essential part of our bodies. It supports the health of soft tissue like your spinal discs, cartilage, and ligaments. You can thank your collagen for your mobility, flexibility, and healthy spinal discs. You can boost your collagen by consuming meat, fish, and bone broth. You can also take supplements in the form of pills and powders. I add collagen powder to my oatmeal every morning.

  Turmeric - is a spice that is widely consumed in India and China and is a relative of ginger. It is known for its anti-inflammatory properties. It can be added to a variety of foods to enhance the flavor or add it to your diet as a supplement. I take this daily as a supplement to help reduce inflammation in my spine.

  
  

• Develop Your Core Strength

  A strong core helps maintain proper spinal alignment and provides stability during daily activities and loading, which will reduce strain on the lower back. Pilates is a great place to start as it strengthens the deep core and back muscles that are essential for supporting the spine. It also increases body awareness, helps you recognize and correct misalignments and poor postural habits, such as "rib flaring" or slouching. 

  
  

• Keep Facet Joints Smooth

  To help protect the facet joints and help them remain mobile and smooth, work to maintain motion and flexibility, as well as strong muscles and a strong core as mentioned previously. Yoga, stretching, and staying active are key, remember that a body in motion stays in motion.

  
  

• Limit Head Down Phone Time

  When we look down at our phones for an extended period of time we increase our head tilt, especially forward head posture which significantly increases pressure on the cervical spine (neck), leading to increased strain on ligaments, discs, and joints. For every inch the head moves forward, it adds approximately 10 pounds of pressure. A 15-degree forward tilt can result in about 27 pounds of pressure, and this pressure continues to rise with further tilting, potentially causing pain, headaches, muscle weakness, and degenerative issues over time which are all completely preventable with practice. 

  
  

• Develop Postural Awareness

Once you become aware of your posture and spinal alignment you may begin to notice that many people have poor posture. You may even begin to notice when you are slumping or leading with your head forward like I so often find myself. The key is to get in the habit of catching yourself and making corrections, pull your shoulders down away from your ears, pick up your head, tuck your pelvis under. You can even make it into a game until you can begin to pattern better posture. Count how many times in a day you catch yourself slumping or looking down. I did this for a week, my average daily count was around 40 times! You may also need to learn your limitations. With my lumbar spine herniations I know that I cannot roll back in full extension or extend laterally without modifications - this is where learning about your body and working with your healthcare provider and fitness professional become key to your health and success.

Be your own be advocate, investigate your spinal strengths and weaknesses, understand how your spine moves and make a plan to ensure your spinal longevity - your future self will thank you. So if you see me out and you see me leaning forward or slumping, give me a tap just like my mom used to and say, "hey Laura, stand up straight!!

Here's to your health.

Follow my journey on Instagram at livehappy.fit