What makes a healthy spine?

This spinal stuff is important. As an osteopath it’s very important for me but ultimately it’s vital stuff for you too!

Your spine and skull are home to the most advanced piece of technology on the planet, your central nervous system (CNS). The CNS controls and regulates all the processes in the body.  It is a super important bit of kit. So important that is it located very deep within the body and surrounded by a solid network of bones, muscles and ligaments.

Your spine is amazing. It is designed in a way which allows for optimal stability and mobility whilst staying true to its protective role to the CNS. It is a masterpiece which has been shaped over millions of years of human evolution. It is an area which functions at its optimum when the supporting structures around it are healthy and functional.

But here’s the issue. We tend to not use our spines in the way that nature intended. Prolonged postures, desk based work and lack of general movement are behaviours that our spines hate. These behaviours lead to poor joint mobility, muscle shortening, muscle weakening, poor control and ultimately pain.

At Hardiman Performance we don’t like any type of pain, especially not back pain.  So today I am going to break down what makes a healthy spine. So you can get Activ, live life with less pain and stiffness and start enjoying your body to its full potential.

JOINT MOVEMENT

The spine is made up of 33 bones, each one stacked on top of one another.  The 4 bones of the coccyx are fused, as are the 4 bones of the sacrum. In between all of the other bones live two joints little joints called facet joints. These joints control the movement available at each spinal segment OR more appropriately the lack of movement for most of us.

Unless you have been involved in a sport which requires full spinal range of motion or take part regular movement based classes you are probably a little stiff through your spine. But why so?

Well, there is a huge disconnect in the way we use our bodies now compared to what they were designed to do.

We are born with a fully functional and healthy spine but as life progresses our movement diminishes. This is partly due to age related changes but mostly a result of the sedentary use of our backs.

But things do not have to be this way. The more you purposely move your back, the better range of motion you will have. The segments get their nutrition through movement. So more movement also equals better segmental health and ultimately will slow the process of age related change. Moral of the story – Move your back more for less pain. Get Activ!

MUSCLE HEALTH

The health of our muscles are extremely important in maintaining a healthy spine. Healthy muscles have three characteristics, strength, flexibility and control. Each important in their own way but finding a balance can sometimes be tough. Certain activites may promote muscle strength but not flexibility. Some control but not strength. Others the opposite. Modern day life tends to promotes none.

In fact modern day life can lead to all kinds of muscle imbalances around the spine. Tight muscles, weak muscles, and muscles that are over lengthened. Each of the above can be problematic in their own way. A lot of these issues can be put down to one thing.

Time to address the elephant in the room – sitting. You have all heard the recent expression, “Sitting is the new smoking”, well it is not an exaggeration. Sitting really does suck for your body. Most of your tissues suffer as a result of this habit but none more prominently than your back. Prolonged postures lead to weakening and lengthening of muscles, tightening and shortening of other muscles. The end result is less available movement, discomfort and pain. The whole thing becomes a bit of a mess but the good news is that most of this is highly preventable.

Even if you are having symptoms you rush off to the vets to get put down any time soon. Things might be hurting a little but by adding in regular movement work in the form of stretching may reverse the negative effects from a lifetime of sitting.

Muscle flexibility is only part of the picture though. Muscle strength is equally, if not more important. The spine is supported by a whole system of muscles which act as a brace. This is inclusive of the muscles of the abdomen, back, pelvis, glutes and shoulders. Getting strong in these muscle groups will increase your spines ability to deal with forces. In the event of any trauma, strength in the muscles will protect you from any overt damage.

Sitting around on your bum all day is unfortunately not going to be enough to strengthen your back. Physical activity through work or sport is sometimes adequate but I always recommend setting aside time to focus specifically on muscular strength in the back and other body regions. Resistance training is the first thing that comes to mind when building up strength but it is also useful for another vital muscle function, control.

Muscle (motor) control is all about how you are able to move your body through space in a stable and smooth manner. Muscle control is all about moving with flow and less effort. It is about moving well and efficiently. This control will protect you from over loading the joints and discs in your spine. At a high level it will protect you from a number of injuries and can help to reduce, manage and prevent pain.   WINNING!

It may come as a surprise just how poor many of motor control patterns are, especially in ours backs. We might not be great at the minute but with the right consistent training, improvements can be made quickly. Becoming Activ is a great way to stack the healthy spine chips in your favour.

ACTIVSPINE

Now that we know that good spinal health is dependant on the health of the muscles and the movement available in the joints, let’s quickly discuss how we get to that point.

1. Apply for the Hardiman Performance brand new ActivSpine group exercise programme. Work on your spinal health with one of our highly trained osteopathic instructors. We understand spinal health like no other professionals and therefore have put a programme together consisting of stretching, strengthening, mobility, rehabilitation, muscle control. Every thing you need for the healthy maintenance of your back. Helping you to get back to full function, decrease aches and pains and prevent flare ups of pain.
2. Get chosen/accepted on the programme.
3. Attend your ActivSpine pre course body function assessment at Hardiman Performance HQ.
4. Get stuck into the training.
5. Start enjoying the benefits of a stronger, more mobile spine.
6. Make ActivSpine a regular part of your weekly routine.
7. Live happily ever after.

ActivSpine is up and running now in the bedfordshire area (Luton).

Want to know more or require some details on how to apply?

Simply click this link and send an email to us with a request. We will pop you over the application form and the details of the course.

Time to do something Activ for your Spine. The doors are open Apply now!.

Make sure you join us.

Dale