The intervertebral discs

What can go wrong and what to do to maintain healthy discs

You can now start to get an idea of how important these discs are and how crucial it is to maintain them healthy. 

We evolved as a species to live, walk and run by being on two legs and unfortunately, there is not much we can do to counteract the weight of gravity on our spines (apart from getting adjusted by a chiropractor at least once a month).

Most of our problems – however – do not come from the fact we are standing, but arise from sitting. Sitting is a silent and comfortable killer for our spine. We sit way too long, full stop. So many studies have been conducted which show how sitting puts from 60 to 80% more pressure on our discs than a standing position. When we sit, our body weight does not have anywhere else to go than our discs (mostly the lumbers). Differently, when we stand our body weight is distributed onto our legs; ideally, 50% on the left leg and 50% on the right. 

Discs pathologies

When a disc gets thinner, or dry or dehydrated, we call it Degenerative Disc Disease. Unfortunately, when this stage is reached, there is not so much that can be done. Some spinal traction techniques can help alleviate the discomfort. Surgery is in most of the cases pointed towards the direction of inserting an artificial “spacer” between two vertebrae. Recent experimentation with stem cells seems to be very effective (also very expensive). THIS is one of the most popular centre that does stem cells nowadays. 

Another very common pathology is the “Disc herniation”. There are a number of factors that can contribute to a disc herniation such as being overweight, having a weak core musculature, being sedentary, or moving improperly. This is obviously not an exhaustive list. 
Disc herniations can very in severity and sometimes – in their mildest form – they can be called “disc bulges”. A bulge is not as severe as a herniation but it can still cause lots of troubles. On the other hand, herniation too can vary in type, degree and severity (for a full overview on this last point, please visit this LINK).

Maintaining a healthy spine and healthy discs

Posture

In a world dominated by screens and desks, the importance of maintaining good posture often slips our minds. Yet, the way we hold ourselves massively affects the distribution of weight on our intervertebral discs. Picture yourself standing tall, shoulders relaxed, and chin slightly tucked. This natural alignment reduces undue stress on the discs, allowing them to bear the load harmoniously. When seated, visualize your spine as a string of pearls, each vertebra gently stacked atop the other (but please – sit less as possible! Buy a standing desk and sit when you need to rest). If for any reason you can’t stand, employ ergonomic chairs and proper desk setups to discourage slouching and encourage optimal alignment.

Movement

Life is movement, and your spine is the orchestra director. Engage in regular physical activity to keep the discs well-nourished and the muscles supporting your spine strong. Engage in a mix of cardiovascular exercises, like walking or swimming, and strength-building routines, such as yoga or weight training. These activities not only maintain spinal health but also enhance overall well-being by promoting circulation and releasing feel-good endorphins. Variety = longevity, so mix things up!

Nutrition

Just as a sculptor selects the finest materials for their masterpiece, you can select nourishing foods to support the health of your intervertebral discs. Consume a balanced diet rich in vitamins and minerals, especially calcium and vitamin D, to promote bone health. Incorporate omega-3 fatty acids, found in fatty fish like salmon, as they possess anti-inflammatory properties that can benefit your spinal discs. Hydration, too, is vital—water provides the fluidity necessary for the nucleus pulposus to maintain its shock-absorbing qualities.

Mindfullness

Life’s pressures can often manifest physically, affecting our muscles and, consequently, our spinal health. Cultivate mindfulness practices, such as meditation and deep breathing, to ease stress and reduce muscle tension. Stress-induced muscle contractions can strain the discs and lead to discomfort. By learning to navigate life’s challenges with calmness and poise, you’re safeguarding the health of your spine.

Maintenance

Just as an antique collector cares for their treasures, engage in preventive maintenance to ensure your spinal health endures. Regular chiropractic check-ups and adjustments will help address minor issues before they become real problems. Engage in low-impact exercises like swimming or walking, which strengthen the muscles supporting your spine while minimizing impact on the discs themselves.

Rest

Every masterpiece requires moments of reprieve, and your spine is no different. Adequate sleep is essential for your body to repair and rejuvenate. Invest in a sleep-friendly environment, complete with a mattress and pillows that encourage proper spinal alignment. If you’ve had a particularly strenuous day, consider a warm bath or gentle stretching before bed to soothe muscles and alleviate tension on the discs.

For how long do I have to do the above?

As the chapters of your life unfold, your commitment to maintaining healthy discs in your spine remains steadfast. Just as a gardener tends to their plants with care, you nurture your spine through thoughtful choices. Remember that your spine is the pillar upon which you build your own life, and by cherishing its health, you ensure that your life long, vibrant, and free from unnecessary pain.