Protect Your Spine: Tips to Reduce Pain and Stay Active
By Masako Winchester, BSN, RN, CRN
Neuroscience Nurse Navigator
Bronson Spine & Scoliosis Specialists and Bronson Neuroscience Center
When you think of your spine, you imagine of several bones stacked on top of each other. But your spine is actually much more complicated than that. Each pair of bones, or vertebrae, is separated by a “shock absorber,” a disc that allows for movement. This means your spine consists of a series of joints, similar to the joints in your fingers, knees or hips. Just like the other joints in your body, cartilage or a fluid-filled sac called a bursa, provides a cushion between the bones. Over time, wear and tear, also known as degeneration, can cause that cushion to get thinner or damaged. This leads to arthritis or inflammation of the joint space. Arthritis may cause pain, swelling or limit movement.
Because your spine is a series of joints, you can also get arthritis in your neck and back called spondylosis, where those shock absorbers, or discs, wear down over time. This may lead to inflammation, swelling or pressure on the nerves that leave the spinal cord and supply our bodies with sensation and movement.
Our bodies were not meant to last forever, and our parts will eventually wear down. We may not be able to stop the march of time, but there are things we can do to slow it down and minimize the effects on our spine.
Posture and Sitting
When looking from the side, your spine is not straight like a rod. We have developed a slight S-curve that allows us to walk upright, carry the load of our bodies and move efficiently. These protective curves are designed to reduce the amount of weight bearing down on the discs between your vertebrae.
Did you know that sitting increases the weight on your spine by up to 40 percent? That’s because sitting changes the protective curves in our spines. Sitting may be unavoidable, but we can break up long spans of sitting by getting up and walking around. This allows your spine to get back to its normal alignment. In addition to proper posture and avoiding prolonged sitting, lifting with good body mechanics also protects your spine.
Weight
Keeping the idea of spinal alignment in mind, carrying extra body weight can also speed up the wear and tear process. Think about it – our spines are designed the same, whether you weigh 150 pounds or 250 pounds. Excess weight can cause your discs to wear down or bulge, sometimes crowding those nerves, and causing pain or numbness. It can also accelerate other joint problems, like in the hips and knees. Losing 10 percent of your body weight can dramatically reduce the load on your spine and other joints.
Nicotine Use
Nicotine, whether in the form of cigarettes, vape pens, patches or gums is very damaging to your spine. First of all, your discs do not have their own blood supply. They rely of the network of vessels nearby to soak up nutrients. Nicotine can act as a vasoconstrictor, meaning it squeezes the vessels, making it harder for blood to get through. This means the discs in your spine cannot get the oxygen and nutrients they need, leading to breakdown. What’s more, nicotine is very toxic to the cells in your discs, leading to increased degeneration. Nicotine has a host of other dangers, so quitting is not only good for your spine, but for your entire body.
These are just some of the things we can do to help slow down the degeneration in our spines. Consider making a few small changes to protect your spine today and you will move and live with less pain tomorrow!
Learn More
Learn more by contacting our spine experts at any of the following locations:
Bronson Spine & Scoliosis Specialists – Battle Creek
2 Heritage Oak Lane
Battle Creek, MI 49015
(855) 618-2676
Bronson Spine & Scoliosis Specialists
601 John St. Suite M-206B
Kalamazoo, MI 49007
(855) 618-2676
Bronson Neuroscience Center - Battle Creek
300 North Ave. Suite 2002
Battle Creek, MI 49015
(269) 245-5862
Bronson Neuroscience Center - Kalamazoo
601 John St. Suite M-124
Kalamazoo, MI 49007
(269) 341-7500
