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This article was co-written by Karen Litzy, PT, DPT. Karen Litzy is a physiotherapist, international spokesperson, owner of Karen Litzy Physical Therapy and host of Healthy Wealthy & Smart. With over 20 years of experience, she specializes in a total solution to physical therapy practice using therapeutic exercises, manual therapy, pain management education and exercise programs. At home. Karen holds a master’s degree in physical therapy and a doctor of physiotherapist degree from the University of Misericordia. Karen is a member of the American Physical Therapy Association (APTA) and the official spokesperson for APTA as a member of the media companies. She lives and works in New York City.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 13,351 times.
The spine runs along the central line of the back and contains the spinal cord, like a highway of nerves connecting the brain to every cell in the body. Needless to say, we know that the spine plays a vital role. Viewed from the side, the spine has three main curves, which are essential features to create mobility and stability for the body. [1] X Source of study However, when viewed from the back, the spine should be straight, not deviating much to any side. Some people are born with an abnormally curved spine, but poor health, poor living posture and poor nutrition are the main causes of spinal diseases.
Steps
Know how to take care of the spine
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Maintain proper posture. Maintaining the correct body posture when sitting, walking, and sleeping is probably the single most important thing you can do to protect your spine health. [2] X Source of Research Many people have to sit for work all day, so chair height and its supporting posture are very important factors. Office chairs should be adjustable (so you can adjust to your height) and should buy one with a lumbar support for the lower back. At home, you should use pillows to support your back and raise your legs when watching TV.
- Do not cross your legs or feet when sitting as this will throw off your hip balance, putting pressure on your lower back.
- The height of the computer screen should be at eye level and directly in front of the chair, otherwise it will put pressure on the cervical vertebrae and gradually create an abnormal curvature.
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Wear good quality shoes. Feet play an important role for proper posture because they are the foundation that supports the whole body. Therefore, you should choose a sturdy shoe with a suitable arch, slightly elevated sole (13 – 20 mm) and plenty of room for the toes. On the contrary, you should avoid wearing high heels often because they affect the body’s center of gravity, force the spine to adjust to compensate for the deviation caused by shoes, and cause too much pulling on the lumbar vertebrae (spondylolisthesis). ). [3] X Research Sources
- If you are overweight, have flat feet or short legs, you should purchase a heel lift orthopedic (a device that inserts into the shoe and is made specifically for each person). Orthotics are beneficial for spine health because they support the arch in your legs and provide better range of motion when you walk or run.
- Orthopedic appliances are made by a podiatrist, podiatrist or chiropractor.
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Sleep on a hard mattress. You spend at least 1/3 of your life in bed, so pay more attention to mattress quality and sleeping position. For many people using a firm mattress is the best way to support the spine. Memory foam mattresses are also a good choice. You should consider replacing your mattress with a new mattress every 8 to 10 years. The thickness of the pillow should be equal to the distance from the side of the head to the top of the shoulder, this is a good rule to keep the neck bones straight while sleeping.
- The best sleeping position for your spine is lying on one side of your body, with your hips and knees slightly bent, and a small pillow between your thighs to keep your hips in line. [4] X Trusted Source University of Rochester Medical Center Go to Source
- Don’t rest your head on multiple pillows while reading a book in bed, as this will strain the neck bones and can reverse the normal curvature of the spine.
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Avoid carrying heavy backpacks or bags. Whether you’re just carrying a heavy load from class to class, or going home from school, that heavy backpack can compress your spine and have serious consequences for your spine health. The curved spine also prevents you from reaching your full height! [5] X Trusted Source PubMed Central Go to the source Even worse, the spine starts to curve if you carry your backpack over one shoulder or carry a bag that puts all your weight on one shoulder, such as a bag Postman. [6] X Trusted Source PubMed Central Go to Source
- When wearing a bag or backpack you must remember to distribute its weight evenly on both shoulders. If you need to carry a heavy suitcase, you should divide it equally between your two hands, when carrying it with one hand, when carrying it with the other.
- Consider buying a backpack or suitcase with wheels.
- Try to go back and forth more between the classroom and the locker to get your books instead of carrying them all with you. If the locker is far away and the travel time is short, try asking your teacher if you can give a little more time for you to go to the locker to change books between classes.
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Exercise and be more active. Moderate exercise has many health benefits, such as weight loss and increased muscle strength, both of which have a positive effect on the spine. [7] X Trusted Source PubMed Central Go to source Excessive body weight puts a lot of pressure on the joints of the spine, causing them to wear out more quickly and out of alignment. In addition, strong muscles also help bones and joints stay stable in the normal position. Weight training is a great way to build muscle, but you shouldn’t over-train certain muscle groups and forget about others as this will throw your body off balance. Ask a personal trainer for advice if you’re not sure what exercise is right.
- Every morning when you wake up, stand up straight and slowly practice the “snow angel” movement with your arms and legs for three to five minutes. This is a great move to warm up and gently stretch many important muscle groups that are responsible for keeping the spine straight.
- At the gym you should use rowing machines to tone the muscles between the shoulder blades and improve upper body posture.
- Pilate exercises and yoga also help stretch and balance the body, especially the core (abdomen, pelvis, lower back), forming the basis for a balanced physique.
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Consume essential nutrients. To maintain a strong and fit skeleton you need a number of nutrients. Minerals such as calcium, magnesium, and boron form the mineral network of bones, a lack of which can make bones brittle and easier to break (called osteoporosis). Vitamin D is also essential for bones, vitamin D deficiency makes bones soft and easily deformed (in children called rickets, in adults, osteomalacia).
- The skin produces vitamin D when it is exposed to intense sunlight.
- The recommended amount of calcium per day is 1,000 – 2,000 mg, depending on the age of each person. The best food sources of calcium are collard greens, kale, spinach, sardines, tofu, almonds and sesame seeds. [8] X Research Sources
Spine Condition Assessment
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Scoliosis screening. Scoliosis is a condition in which the spine is abnormally curved to one side, usually in the chest area (the area between the shoulder blades), leading to back pain and limited range of motion. [9] X Trusted Source Mayo Clinic Go to Source For some reason some people are born with scoliosis, while many others develop it in their teens. Scoliosis screening is usually done by high school nurses, but most health professionals can do it. During the exam you are often asked to bend forward at the hips to see if one of the shoulder blades protrudes more than the other.
- Scoliosis screening is more important for children than adults, because treatments (braces or metal bars) can slow or stop the condition while the spine is still developing.
- Girls are at greater risk for scoliosis, and severe scoliosis requiring treatment is also more common in girls. [10] X Research Source
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Medical examination with a specialist. If the test results show that you have scoliosis or have reason to believe that your spine is slightly abnormal, then you should see a specialist. The orthopedic surgeon will carefully examine the spine and take x-rays to better understand the problem. They must look for common signs of spinal disease such as osteoarthritis, osteoporosis, and herniated discs, all of which can lead to abnormal spinal curvature. [11] X Research Source
- Your doctor may also do a CT scan, MRI, bone scan, or more detailed x-ray to accurately diagnose the condition of your spine.
- Rarely, surgery is needed to treat diseases or abnormalities of the spine.
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Check with a doctor who specializes in orthopedics. They are spine specialists, relying on natural methods to treat diseases of the spine or bones in general, and do not use drugs or surgery. The chiropractor can evaluate spinal abnormalities, including abnormal curvature, limited range of motion, or tight back muscles.
- Although the spine in the chest area or mid-back may be slightly bent forward, too much curvature will lead to hunchback. [12] X Research Sources The most common causes of hunchback are osteoporosis, rheumatism, tumors, and poor gait (sloping shoulders).
- The thoracic spine can also be perfectly straight, which is actually considered abnormal and is sometimes referred to as the “military spine”.
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Notice the condition of a small pelvis. The pelvis is made up of two bones connected by ligaments. If one of the bones is smaller than the other, you will stand or sit on the side of the smaller bone. [13] X Research Sources This condition causes the spine to curve and presents many other health and gait problems. If you find yourself often sitting on your side, ask your doctor about the possibility of a small pelvis.
- To correct a small pelvis you must insert the aligner into your shoe, and bring a book or magazine to sit on so that you do not tilt to one side. [14] X Research Source
Apply Effective Treatment
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Adjustment of joints. Regular (perhaps monthly) treatment with a chiropractor is not only effective for spinal pain, but also helps you adjust your body into a more balanced state. [15] X Research Source They use physical manipulation techniques to adjust the spine, to align or decompress the vertebral surface. Spinal manipulation techniques cannot reverse scoliosis but play an important role in maintaining a normal spine curvature, especially after a severe spinal injury such as an accident. car.
- Adjusting the vertebrae can make a crackling sound, like when you “crack” your knuckles. The reason for this sound is due to a change in pressure inside the joint, causing air bubbles to suddenly release.
- You will only feel a little discomfort while doing this therapy, even if there is no pain at all.
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Meet a masseuse. You should find a qualified masseur to massage your back, shoulders, and neck. Massage relieves tension in the muscles, so it is useful for spinal alignment if you have spasms in the surrounding muscles or muscles in the spine. Massage also works to reduce stress, which is a contributing factor to poor body posture, especially in the upper body.
- Massaging can push lactic acid, toxins, and inflammatory compounds out of muscles and soft tissues and into the bloodstream, so when you massage you should drink plenty of water to flush them out.
- Some masseuses know the technique of foot reflexology, which is a method of stimulating points on the feet to improve health. So you should ask them to stimulate the points related to spine health.
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Physiotherapy practice. Your physiotherapist will show you stretches and exercises designed to strengthen your spine, and if needed they can treat the muscles in your spine with electrotherapy, such as ultrasound. acoustic therapy or electrical muscle stimulation. Exercises that target the extensors in the back, the flexors in the neck, and the pelvic muscles are essential for creating a balanced body.
- The technique of continuous resistance training with weights can stop or reverse the process of reducing bone density, benefit health and prevent scoliosis.
- If your muscles ache after exercise or massage, you should take a bath with Epsom salt water. The magnesium in the salt helps relax muscles and ease pain.
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Ask for a prescription. If you have osteoporosis or low bone density in your spine and you’re concerned about the possibility of bone fractures or deformities, you can ask your doctor to prescribe a bone-strengthening drug, which is now available on numerous labels containing bisphosphonates. osteoporosis (Boniva, Reclast, Fosamax). Hormone therapies that increase bone density include raloxifene, calcitonin, and parathyroid hormone. [16] X Research Source
- Bisphosphonates may, in rare cases, increase the risk of fractures, creating pain in the bones, joints, and muscles.
- Teriparatide is a form of parathyroid hormone that accelerates bone formation, and was the first drug approved by the US Food and Drug Administration for its ability to treat osteoporosis and create new bone.
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Consider the possibility of surgery. In most cases of spinal problems, surgery is considered a last resort, but sometimes it is the first choice for cases of scoliosis that rapidly deforms the spine in children. . The main surgery for scoliosis is vertebral grafting, like the process of “welding”. [17] X Source of Research The basic idea is to rearrange and join the curved vertebrae so that they develop into a single bony mass. All bone junctions require bone grafts, which are small pieces of bone that are inserted into the space between the vertebrae to fuse. The bones will then grow into each other, similar to when a broken bone heals.
- Doctors often have to attach metal rods to keep the spine in place until fusion occurs. Metal rods are attached to the bone with screws, hooks and/or wire, which are then removed.
- Some possible complications after surgery are infection, allergy to the anesthetic, nerve damage, and chronic swelling or pain.
Advice
- To create the right body posture, it is important that you pay attention to it. Look in the mirror and adjust your posture, focus on feeling and practice paying attention to body posture at all times.
- Spine surgery is a high-impact treatment that involves moving certain muscles and realigning the skeleton. After surgery, some patients report a lot of pain, others only mild pain.
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This article was co-written by Karen Litzy, PT, DPT. Karen Litzy is a physiotherapist, international spokesperson, owner of Karen Litzy Physical Therapy and host of Healthy Wealthy & Smart. With over 20 years of experience, she specializes in a total solution to physical therapy practice using therapeutic exercises, manual therapy, pain management education and exercise programs. At home. Karen holds a master’s degree in physical therapy and a doctor of physiotherapist degree from the University of Misericordia. Karen is a member of the American Physical Therapy Association (APTA) and the official spokesperson for APTA as a member of the media companies. She lives and works in New York City.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 13,351 times.
The spine runs along the central line of the back and contains the spinal cord, like a highway of nerves connecting the brain to every cell in the body. Needless to say, we know that the spine plays a vital role. Viewed from the side, the spine has three main curves, which are essential features to create mobility and stability for the body. [1] X Source of study However, when viewed from the back, the spine should be straight, not deviating much to any side. Some people are born with an abnormally curved spine, but poor health, poor living posture and poor nutrition are the main causes of spinal diseases.
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