The spine runs through the middle of the back and protects the dorsal cord, a collection of nerve structures that connect the brain to the rest of the body. It goes without saying that having her in good health is of prime importance. Looking at it from the side, the spine has three main curves, which are necessary to maintain good flexibility and stability. Instead, if you look at it from the back, it should be straight and not deflect sideways. Someone is born with an abnormally curved spine, but poor health, incorrect posture and inadequate nutrition can also cause various diseases.
Steps
Part 1 of 3: Understanding How To Care For Your Spine
Step 1. Maintain good posture
Having good posture when you sit, walk and sleep is the key to having a healthy spine. Many have a sedentary job, so they sit for a good portion of the day. Consequently, the height, comfort and support of the chair are paramount. Make sure the one used in the office is adjustable (to fit your body). If you have to buy it, look for one with lumbar support for the lower back. At home, use pillows to support your back and support your legs when watching television.
- When you sit down, try not to cross your legs or feet, as this creates a drop in height at the hips and strains the lower back.
- Make sure the computer screen is eye level and centered in front of the chair, otherwise you will strain your neck and may develop abnormal curvature.
Step 2. Use quality shoes
The feet play a major role in having good posture: remember that they are the foundation of the whole body. As a result, use sturdy shoes with good arch support, a hinted heel (1-2cm), and enough room for your toes. Instead, if you are a woman, avoid wearing high-heeled shoes regularly, as they negatively impact the entire body's center of gravity and lead to compensatory alignment. They can cause lumbar hyperlordosis, an accentuation of the lordotic curve.
- If you are particularly overweight, have flat feet or a shorter leg, you may want to use foot orthotics (custom-made medical devices that fit into shoes). They are good for the spine because they support the arches and promote better biomechanics when running or walking.
- Foot orthoses are made by podiatrists, orthopedists and some chiropractors.
Step 3. Sleep on a firm mattress
On average, you spend at least 1/3 of your life in bed, so pay more attention to the quality of the mattress and your sleeping position. For many, firm mattresses are best for giving the spine all the support it needs. Memory foam mattress covers can also be useful. You should also try to change the mattress every 8-10 years. The thickness of the pillow should correspond to the distance from the side of the head to the end of the shoulder - it is good to keep the neck straight while you sleep.
- For the spine, the best sleeping position is on the side, with the hips and knees slightly bent. Also, a small pillow should be tucked between the thighs, which helps keep the hips aligned.
- When reading in bed, try not to support your head with too many pillows, as they will strain your neck and could cause the physiological cervical lordosis to reverse.
Step 4. Avoid carrying a heavy backpack or shoulder strap
Even if you are just moving from one class to another, or from school to home, the weight of a large backpack can have serious consequences on your spine health, as it compresses it. It can cause a curvature and can even prevent you from developing your full height! Even worse, if you carry your backpack on one shoulder, or if you wear a bag that puts all your weight on one shoulder, your spine can begin to sag.
- When carrying a bag or backpack, make sure that the weight is always evenly distributed on both shoulders. If you are carrying a very heavy suitcase or briefcase, make sure you don't always carry it on the same side.
- Consider a backpack or suitcase with wheels.
- Try to make multiple trips to your locker throughout the day to take only the textbooks you need, instead of carrying them all with you. If your locker is far away and the changeover periods are short, see if you can get a note from your doctor that will allow you to spend some extra time going to your locker between classes.
Step 5. Play sports and try to have a more active lifestyle
Moderate exercise brings many benefits to the body, including weight loss and increased muscle strength - both of which have a positive impact on the spine. Being overweight puts too much pressure on the joints in the spine, making them more prone to deteriorate and misalign. In addition, stronger musculature keeps bones and joints in their normal positions. Weight training is great for strengthening muscles, but try not to overwork certain muscle groups by ignoring the corresponding ones, as this can lead to poor posture. If you don't know how to train properly, consult an instructor.
- Every morning, when you wake up, lie on your back; for 3-5 minutes, slowly move your arms and legs as if you were making the angel in the snow. This movement is ideal for warming up and slightly stretching many muscles that are important for keeping your spine straight.
- Using the rowing machine in the gym strengthens the muscles between the shoulder blades and helps improve torso posture.
- Pilates and yoga are other exercises that stretch and balance the body, especially the core muscles (abdomen, pelvis, lower back), which are the basis of good posture.
Step 6. Get the nutrients you need
To have strong, straight and healthy bones, certain substances are essential. Minerals such as calcium, magnesium and boron represent the mineral matrix of bone, so a deficiency can cause them to become too fragile and prone to fractures (symptoms of a condition called "osteoporosis"). Vitamin D is also essential for bone health, while a deficiency causes them to weaken, making them more prone to deform (this pathology is called "rickets" when it affects children and "osteomalacia" in adulthood).
- Vitamin D is produced by the skin when it is exposed to the sun.
- The daily calcium requirement is 1000-1200 mg, depending on age. The best natural sources are broccoli, kale, spinach, sardines, tofu, almonds and sesame seeds.
Part 2 of 3: Examine Your Spine
Step 1. Book a consultation to find out if you have scoliosis
This is an abnormal lateral curvature of the spine that usually affects the thoracic region (the area between the shoulder blades). It can cause back pain and limit movement. For unknown reasons, some are born with this condition, while others develop it during adolescence. Usually it can also be diagnosed by the general practitioner, but then you still have to go to a specialist. Typically, the patient is asked to lean forward at the hips to see if one shoulder blade is more prominent than the other.
- The diagnosis of scoliosis is more important for children than for adults, in fact some treatments (such as the use of braces or the implantation of metal sticks) can slow down or stop the worsening of the disease during the development of the spine.
- Girls are at greater risk of having scoliosis. Also, the chances of the deviation getting worse and requiring therapy are much higher.
Step 2. See a specialist
If your doctor has told you that you have scoliosis or you think your spine is abnormal, see a specialist. An orthopedic surgeon will examine you carefully and will likely prescribe an x-ray to better understand the problem. It will look for relatively common back pathologies, such as osteoarthritis, osteoporosis and herniated discs - all of which can cause abnormal spinal deviation and movement problems.
- Specialists may request a CT scan, magnetic resonance imaging, bone scan, or other more sophisticated tests to get a more accurate diagnosis.
- Surgery is rarely used to treat or cure pathologies and abnormalities of the spine.
Step 3. Talk to a chiropractor or osteopath
They are experts specializing in spinal care who use natural methods to treat this area, but also other parts of the body. They do not rely on drugs and do not advocate invasive solutions, such as surgery. They may examine the spine for abnormalities, such as unusual curvatures, limited movement, or muscle stiffness.
- A forward curvature of the thoracic spine or mid-back is normal, but excessive curvature leads to hyperkyphosis or a hump. The most common causes are osteoporosis, arthritis, tumors and poor posture (tendency to hunch over).
- A completely straight thoracic spine is also considered abnormal.
Step 4. Be aware of the little hemipelvis
Your pelvis is made up of two bones that are fused together by ligaments. If one of these bones is smaller than the other, you may lean towards the side with the smallest bone when sitting or standing. This can lead to a curvature of the spine, as well as many other health and posture problems. If you find that you often sit with your body tilted to one side, ask your doctor about the little hemipelvis.
To correct this, you can use internal shoe insoles or sit on a book or magazine so you don't lean to one side
Part 3 of 3: Helpful Treatments
Step 1. Contact a chiropractor
Regular (e.g. monthly) treatment from a chiropractor or osteopath is not only effective for back pain, it can also help you align your spine. These specialists employ the dorsal correction method, which attempts to realign or unblock the joint facets of the spine. This therapy cannot cure scoliosis, but it can be important in maintaining normal spine curvature, especially after significant trauma, such as whiplash following a car accident.
- Correcting a back joint can cause a snap, the same one you hear when you crack your knuckles. The noise is due to the change in pressure within the joint, which causes small gas bubbles to burst.
- Usually this treatment causes little or no discomfort.
Step 2. Consult a massage therapist
Book a back, shoulder and / or neck massage from a qualified expert. This therapy reduces muscle tension: if the muscles surrounding or connected to the spine are stiff and are pulling it, it can be helpful in realigning it. Massage is also effective in fighting stress, which is often a cause of poor posture, especially of the torso.
- Massage can transfer lactic acid, toxins, and inflammatory compounds from muscles and other soft tissues to the bloodstream, so always drink plenty of water to expel them from your body.
- Some massage therapists practice reflexology, which is a stimulation of different parts of the foot that is good for the body in general. When you contact this professional, ask him to stimulate the points connected to the spine.
Step 3. Consider Physiotherapy
A physical therapist can direct you to specific exercises tailored to stretch and strengthen the spine. If necessary, he can treat the muscles in the area with electrotherapy, such as ultrasound therapy or electronic muscle stimulation. Exercises that target the back extensor muscles, neck flexors, and pelvic muscles are essential for good posture.
- Progressive resistance training with weights can block or reverse bone weakening in some cases. This can be beneficial to the spine and straighten it.
- If your muscles are sore after doing exercises or a massage, prepare an Espsom salt bath. The magnesium it contains is great for relaxing tense muscles and relieving pain.
Step 4. Get a prescription
If you have osteoporosis or suffer from low bone density in the spine and fear fractures or deformities, ask your doctor about bone-strengthening medicines, such as bisphosphonates. There are also hormone-based drugs that help improve bone density, such as raloxifene, calcitonin, and parathyroid hormone.
- Bisphosphonates can increase the risk of having rare fractures and cause pain in the bones, joints or muscles.
- Teriparatide, a form of parathyroid hormone, increases the rate of bone formation. If you have osteoporosis, your doctor can prescribe it for you.
Step 5. Consider surgery
For most people who have spinal problems, it should be considered a last resort. However, it is sometimes the only solution for a child with scoliosis who is deforming the area at a pressing pace. The surgery for this particular pathology is called spinal fusion, which basically consists of doing a welding job. The idea is to straighten and fuse the curved vertebrae so that they can become one solid bone after healing is complete. All spinal fusions involve the use of a bone graft, i.e. pieces of bone that are inserted into the spaces between the vertebrae to be fused. Subsequently, the bones grow back together, much like what happens when a bone heals from a fracture.
- Usually, metal sticks are used to keep the spine straight while fusion occurs. They are attached to the column with screws, hooks and / or metal wires. They are usually removed later.
- This surgery can have complications, including infection, allergic reaction to anesthesia, nerve damage, and chronic swelling / pain.
Advice
- An important part of having good posture is being aware of it. Mirror yourself and correct it. Focus on the feeling you get when your back is straight, then commit to learning how to keep it in check at all times.
- Spinal surgery is a complicated procedure that involves moving muscles and straightening the skeleton. The pain experienced by patients after surgery is rather subjective.
