A Healthier Spine - Part 2

Dear Community,

This is the second part of our mini-series on spinal health. If you’ve missed the first part, you can check it out here. This second post explains how spinal issues arise and how to deal with them, through one very important exercise.

Are you interested in learning proper movement techniques? Secure your spot at our next free event by joining our waitlist: [email protected]

Misalignments and Their Consequences

Imagine a house built on an crooked surface — it will eventually crack at the weakest and most stressed point. This example may seem obvious, but it is often ignored when it comes to our bodies, even though they are much the same.

For every centimeter your head moves forward from its naturally ideal alignment, the pressure on your spinal discs increases. This also applies for all other misalignments. These misalignments not only displace the center of mass and unevenly distribute force load, but they also lead to several other issues, including:

• Increased Disc Pressure: Constant forward head posture or other spinal deviations can overburden the discs, reducing nutrient absorption and potentially leading to disc herniation.

• Adaptive Changes: In response to stress, the body may begin to adapt. Bone spurs, often misunderstood as mere growths, are actually attempts by the body to stabilize an unstable spinal segment.

It's important to understand that spinal degeneration is largely influenced by spinal misalignment, which encompasses a range of conditions affecting the structure and function of the spine.

So, what are the consequences, really? Initially, there is a shift in the body's center of mass, which can lead to occasional pain. Over time, this can evolve into more frequent pain, discomfort in different areas, repeated injuries, episodes of intense pain, herniation, movement restrictions and compensatory behaviors. Eventually, after five or more years of mechanical stress, this may result in chronic pain.

Understandably, this effect is often ascribed to aging. But misleadingly so! X-ray studies of individuals between the ages of 30 to 100 years, consistently reveal both healthy and unhealthy joints, with no direct relation to the participants age. Visibly reduced disc space and altered bone shapes can be attributed to the effects of force load and movement misalignments. They are signs of years of accumulated pressure and poor movement patterns, not necessarily natural degeneration.

Then, what are the origins of these issues? For instance, we frequently hear that sitting with a rounded back while scrolling on our phones is bad. However, that is not inherently the case. Every body is different. But if maintaining a straight posture when walking becomes difficult or exhausting within a few minutes, it is a sign that you are injecting your spine to significant pressure in your daily activities.

If you can’t sit or walk straight for 5 minutes, that's a starting point for degeneration. Being unable to transition from a rounded back position and experiencing other movement limitations are risky and suggest that you are progressing towards a problematic direction for your spine health.

The body maladapts to frequent misalignments by altering bone shapes. This process is fortunately often reversible with adjustments in force loads, nutrients, and movement patterns, provided it has not progressed too far. These reversed adaptations can help restore disc fluid and reduce bone spurs, in line with Wolf's Law, which suggests that bone formation adapts to meet demands.

The same concept also extends to changes in brainstem function, due to altered spinal curves. This suggests that the degeneration may actually be the body's adaptive response to trauma.

How to Support Spinal Health

Understanding posture can significantly impact spinal health. Restoring proper alignment and motion is central to helping the body readapt from years of misalignments. This does not only mean standing and walking with the proper technique, but also exercising. Proper movement techniques not only alleviate pain but also enhance the nervous system's functionality in many ways.

Effective methods to relieve spinal issues

• Myofascial Release (MFR) is one of the most crucial methods. The key insight is that the body operates as a system; it's essential to address and release the entire system. If you can pinpoint your pain to a specific location, there is a big chance that you can find relief using MFR. Our programs are designed to guide you through this process, and it's important to understand that experiencing some pain will be a significant part of this journey.

• Strength training is universally recognized for its benefits, particularly in managing chronic pain. The scientific consensus is strong, as there is hardly any study that disputes the enormous advantages that strength training offers in any endeavour.

• Correcting your posture: If standing for long periods causes lower back pain, performing a posterior tilt (rotating the pelvis or spine backwards) can greatly alleviate this discomfort. Similarly, other small but meaningful adjustments can lead to many pain-free days.

• Lifestyle Adjustments: Incorporating specific lifestyle changes can foster spinal health: ergonomic practices, regular physical activity, nutrition, hydration, etc.

The One Exercise to Release Spinal Compression

Consider that each vertebra plays a critical role, primarily through the spinal nerves that emerge from nearly every vertebra. Essentially, any one of the 31 spinal nerves can become compressed, limiting their sensory, motor, and autonomic functions as described above. This can result in a range of symptoms including numbness, tingling, reflex loss, muscle atrophy, autonomic disturbances, and movement disorders.

Overall, it is estimated that more than 31 different symptoms, some of which are listed in part one of this blog post, can result from such nerve issues. This number is conservative, as actual clinical presentations can vary significantly due to individual differences and the specific circumstances of nerve damage or dysfunction.

However, many of these symptoms can be significantly alleviated through the following exercise, which emphasizes releasing tension from top to bottom. Every inch is crucial, particularly in more sensitive areas where tension release is essential.

Conclusion

Spinal health is about improving your body's functionality and recovery capabilities. By correcting spinal misalignments and adopting healthy habits, you may be able to alleviate signs of degeneration and enjoy an active, pain-free lifestyle. Difficulty in maintaining a neutral posture indicates muscle tightness, which requires time, conscious effort, proper strength training, and persistence to address effectively.

Remember, each spine has its own narrative. Make yours a tale of resilience and wellness. Join the conversation in the comments below, share your journey, and let's collaborate on improving spinal health. Also, don't forget to subscribe for more health content or secure your spot at our next free event by joining our waitinglist: [email protected].

Stay healthy and feel free to share your experiences and thoughts.

As always, thanks for reading,