H E A LT H Y L I V I NG
A Healthy Spine is Divine By Stephen L. Gipson, M. D.
If you live long enough, you will have spine problems. Standing erect, as humans do, places gravity’s force on the lower spine like the weight of a tall building stresses the ground floor. For this reason, the lower back—particularly the forth and fifth lumbar—are the most common locations for spinal deterioration. The spine has, in simple terms, three components: vertebrae, discs and nerves. The vertebra is subject to trauma and force loading. If a force is applied long enough, the vertebra will respond with a bony reinforcement commonly called a spur. Also, the vertebra can fracture due to an accident or osteoporosis. The discs are found between each vertebra and act as a cushion. With time the fabric of the disc becomes brittle, hardened and less pliable, resulting in small fractures (particularly in smokers). As cracks in the disc multiply over time, a rupture can occur where the soft center, or nucleus, of the disc protrudes through the opening and compresses a nerve root, resulting in pain down the back and leg. This occurrence is commonly termed sciatica. A disc rupture results in inflammation and mechanical compression of the adjacent nerve root. If the cause of pain is primarily inflammatory in nature, medications (steroids) can be helpful. However, if the problem is completely compressive, surgery is often necessary (discectomy).
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The best exercise is: THE ONE YOU WILL DO. It doesn’t matter how good a routine or technique is; if you don’t do it, it’s worthless. I personally believe that Yoga (Bikram) and Pilates are the best ways to maintain a healthy spine. A good diet, not smoking and treating osteoporosis are a good start, but not enough. To maintain a flexible and healthy spine, one must practice spine exercises five times a week. My favorites are the yoga poses of rabbit, half moon, cobra and back bends. Since much of spinal deterioration is due to gravity, an inversion table is a useful and inexpensive way to counteract the problem. Twenty minutes per day is needed to affect a significant reversal of gravity’s relentless compression. Whatever endeavor you pursue, it is vital to be mindful of your spine and treat it with respect. If lifting, use the strong leg muscles and limit your lifting to forty pounds. If you must lift an 80-pound object, utilize a friend or mechanical device whenever possible to limit the stress placed on the back. Next to smoking, being overweight is probably the greatest threat to spinal health and goes without saying. Wellness and fitness have many dividends that not only pay off in appearance and feeling good, but also determine how you will finish out your days on earth in your declining years. Once you have let your body deteriorate to a certain point, there is no turning back, but for most people it is never too late to get out and work up a sweat. Sore muscles and a good night’s sleep are rewards to pushing yourself. Always try to push the envelope out of your comfort zone and take a friend with you. Be well, look good.
for more information: www.spinespecialty.com 901-767-9500
HEALTH+FITNESS | September 2011
HEALTH+FITNESS | September 2011
So how does one avoid spine problems? In my opinion, your health is 70% choice, 20% genetic and 10% random. That is to say, everyday choices—diet, exercise, smoking, risk-taking, sports, or other things that lead to injury—determine the lion’s share of your health outcome in all respects. Some people simply have a genetic tendency toward poor health or spinal deformity (scoliosis) and must deal with the cards they are dealt. The random 10% portion includes unpredictable occurrences such as infections, accidents or acts of nature. Therefore, the best thing to do for your health is to read magazines such as this one and apply the knowledge to daily choices regarding your diet, exercise and health screens (e.g. blood pressure).
Stephen L. Gipson, M. D. Spine Specialty Center Memphis, Tennessee
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