We know our spine is the main structure that allows the body to move, stand and balance. However many are unaware of the importance of the spine protecting the nervous system. The nervous system is the electricity of our body that not only controls our movements (activating muscles and joints) but also our vital organs. This includes organs of our digestion, respiratory, cardiac, immune system and reproductive organs. Having restrictions in our spine may affect the way the nervous system functions, in turn not allowing our body to work at its optimal level.
What is a healthy spine?
The spine is made up of the cervical (neck), thoracic (mid back) and lumbar (low back) vertebrae. Looking at the spine from front to back it should ideally be straight. The side view of the spine should be in an “S” shape- this allows equal pressure to go throughout the spine. Between each of the individual bones are the intervertebral discs. The discs are the shock absorbers of the spine which prevents stress from going into the vertebrae. A healthy spine has a maintained disc height between each of the bones to prevent arthritis and compression of the individual nerves exiting the joint. Muscles, ligaments and tendons also surround the spine to provide support.
Tips to keep your spine healthy:
- Maintain a good posture by sitting upright with your head over your shoulders, not slouching through your lower back, and standing with feet shoulder width apart without locking out the knees.
- Use a firm to medium firm mattress to support the spine at night. A soft mattress will not provide support for the spine, forcing the muscles to stabilise the spine during the night. Waking up with a “tight” and achy back.
- When sleeping on your side, keep a supportive pillow under your head. The pillow should be high enough to fill the gap between the shoulder and head.
- If sleeping on your back, a good rule of thumb is to keep your posture as flat as possible when it comes to head pillow use. One pillow, that is not too high, is typically the formula for good posture.
- Sleeping on your back with a large pillow or 2 pillows can contribute to forward head posture and neck pain.
- Strengthen core muscles (located in the abdomen and back), this will relieve tension on the spine/ lower back
- Good footwear
- Good ergonomics when sitting, limit sitting time
- Chiropractic care! Chiropractic adjustments will allow restricted joints to move in their normal range, and assist with optimal posture- preventing permanent damage to these joints.
Contact one of our friendly chiro’s today for a free spinal assessment.
