An unhealthy spine can lead to decreased function and degeneration in various parts of the body, so it's ideal to develop healthy habits to protect your spine health. Before what we can do to protect our spine health, let's get to know our spine.
Spine anatomy is examined in 4 sections;
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CERVICAL SPINE (NECK)
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Protects the spinal cord
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Supports the head and its mobility
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It consists of 7 cervical vertebrae (C1 to C7 ).
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It contains 8 pairs of spinal nerves that provide neural transmission to the neck, shoulder, arm and hand.
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Neck problems can cause neck pain, pain radiating from the arms to the hands and fingers.
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THORACAL SPINE (UPPER BACK)
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Protects the spinal cord
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It connects the rib bones (costa) and chest It consists of 12 thoracic vertebrae (T1 to T12) connected to the sternum.
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It consists of 12 pairs of spinal nerves that control motor and sensory sensations for the upper back, chest, and abdomen
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LUMBAR SPINE (LOWER BACK)
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Spinal cord and coccyx (cauda protects the equina)
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Typically contains 5 vertebrae (L1 to L5) with a lot of movement and flexibility.
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The upper body It supports and strengthens the body and allows its movements.
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It controls leg movements.
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This part of the spine bears most of the body's weight and is the most This is the area associated with most back problems because it allows for a lot of movement.
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SACRUM&COCCYX
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It protects the coccyx (cauda equina).
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It consists of 5 bone pieces fused together. It is triangular in shape (S1 to S5).
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It forms the back wall of the pelvis and hip.
The pandemic we have been in for the last 1.5 years. Conditions have forced many professional groups to work at home. With working at home, the time spent sedentary has increased and many people have begun to experience certain spine problems. These problems affect people both physically and emotionally. It affects the patient mentally and causes a decrease in the quality of life. In this article, I will tell you what you can do to protect your spine health.
First of all, a good posture is very important to maintain the healthy curvature of the spine. We must have good posture while sitting, walking or lifting weights. Keeping your neck upright, shoulders back, and core tight when working at a desk will help keep your spine straight and prevent it from becoming misaligned.
Reduce your total sitting time. Sitting for hours will negatively affect the health of your spine. The pressure exerted on the disc of your lower spine is 3 times greater in a sitting position than in a standing position. Take frequent breaks and take walks around the house. Movement keeps your spine and you healthy.
Get an ergonomic desk chair and a suitable desk. A work chair that is ergonomic, supports the waist and provides good posture helps prevent spine problems. There are a few things a good desk chair must have. Its height should be adjustable, and its width and depth should be sufficient to support the user comfortably. When it comes to table dimensions, there should be space between the table and your leg height, and its height should be adjustable.
Get a regular and right type of exercise habit. Regular exercise plays an important role in strengthening your abdominal and back muscles. It relieves your waist from excessive pressure and maintains your spinal position. Thus, it minimizes your chances of experiencing spine problems. It also reduces your stress and improves your mental health. Many studies show that strong bodies help maintain a strong mind.
Give your spineenough time to rest. It is necessary to choose your bed and pillow correctly and prevent our spine from being positioned incorrectly while sleeping. Relieve pressure on your spine by placing a pillow between your legs. Our spine also needs rest. Proper alignment of our spine is necessary for the relaxation of the spinal muscles.
Finally, we need to pay attention to An important issue is nutrition. You get back what you put into your body. Constant fatty, sugary, unhealthy foods will harm your health, including your central nervous system. There are many nutrients that support a healthy spine. Let's pay attention to calcium, magnesium and vitamin D intake. Let's talk to dietitian friends about nutrition and ask what they recommend.
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