Understanding the Spine: Anatomical Structures and Exercises for Enhanced Function

Anatomical Structure of the Spine

The spine, also known as the vertebral column or backbone, is a complex structure composed of 33 individual bones called vertebrae. These vertebrae are stacked one on top of another and are categorized into five regions: cervical (neck), thoracic (mid-back), lumbar (lower back), sacral, and coccygeal (tailbone). The cervical spine consists of 7 vertebrae, the thoracic has 12, the lumbar contains 5, the sacral has 5 fused vertebrae, and the coccygeal region has 4 fused vertebrae.

Between most vertebrae are intervertebral discs, which are made of cartilage and act as shock absorbers, allowing flexibility and movement while protecting the bones from impact. Ligaments and muscles provide additional support and stability to the spine.

The primary functions of the spine include supporting the body’s weight, allowing a wide range of movements (such as bending and twisting), and protecting the spinal cord—a vital part of the central nervous system that transmits messages between the brain and the rest of the body. The spine’s unique S-shaped curve helps maintain balance and distributes mechanical stress during movement.

Condition of Spine for Obese and Inactive Individual

In obese individuals, the spine experiences increased stress due to the excess body weight it must support. This added pressure can accelerate the wear and tear on intervertebral discs and joints, leading to a higher risk of conditions such as herniated discs, degenerative disc disease, and chronic back pain. Additionally, excessive weight may alter the spine’s natural curvature, potentially causing postural changes and further discomfort.

For individuals who do not exercise, the spine can become increasingly vulnerable to various problems. Lack of physical activity often leads to weakened muscles and ligaments that support the spine, resulting in reduced stability and poor posture. Over time, this can contribute to stiffness, decreased flexibility, and a greater risk of developing chronic back pain or degenerative spinal conditions. Staying active helps maintain spinal health by strengthening supporting structures and promoting proper alignment.

Decondition Spine Affecting Nervous System

When the spine experiences increased stress or becomes vulnerable, the nervous system can be significantly affected. The spinal cord, which runs through the spine, may be subjected to compression or irritation, leading to disrupted transmission of nerve signals between the brain and the rest of the body. This can result in symptoms such as pain, numbness, tingling, or weakness in various parts of the body. Chronic stress on the spine may also increase the risk of nerve damage or contribute to conditions like sciatica, where nerves are pinched or inflamed. Maintaining spinal health is crucial for the proper functioning of the nervous system and overall well-being. Some of the issues can be:

• Pain radiating to the arms or legs

• Numbness or tingling in the extremities

• Muscle weakness or loss of coordination

• Difficulty with balance and walking

• Reduced reflexes or abnormal sensations

• Loss of bladder or bowel control in severe cases

• Chronic back or neck pain

How to Improve Spinal Health

Common spinal issues often arise due to lack of exercise, which weakens the muscles and ligaments supporting the spine. This can lead to reduced stability, poor posture, and an increased risk of chronic back pain or degenerative conditions. As the spine becomes stressed or vulnerable, it may also negatively impact on the nervous system, causing symptoms like radiating pain, numbness or tingling in the arms or legs, muscle weakness, loss of coordination, balance difficulties, reduced reflexes, abnormal sensations, and, in severe cases, loss of bladder or bowel control. Chronic back or neck pain is another frequent complaint associated with spinal problems. Maintaining an active lifestyle is essential for preventing these issues and supporting overall spinal and nervous system health.

Strength training becomes critical aspect of improving spinal health.  Strength training will not only allow the spine to handle the load but also with proper movement patterns within the exercise will also help train the spine to be mobile and stable.

For example, with popular exercise such as squats, deadlift, bench press, you will need to learn how to stabilize the spine so you can move arms and legs more freely.  Exercise that includes rotation of torsos such as cable wood chops, lateral flexion exercise such as side bend can help train the spine with movement underload.   For improving mobility and stability of the spine, yoga and Pilates can also help.

As much as we want to see results immediately, increasing the load of the exercise too early may lead to injury.  Start the exercise with minimal load (even 3-5lb) and focus on improving spinal mobility and stability.  If the spine is deconditioned, even with lighter load, you will be challenged.  Here are some spinal movements that you can focus on.

• Flexion: Bending the spine forward, such as when doing a forward fold or crunch.

• Extension: Bending the spine backward, like arching your back or performing a gentle backbend.

• Lateral Flexion: Bending the spine to the side, as seen in side bends.

• Rotation: Twisting the spine to the left or right, which occurs during torso rotations or exercises like cable wood chops.

• Axial Compression/Decompression: Movements that load or unload the spine vertically, such as when carrying weight overhead or decompressing in a hanging position.

Summary

Exercising the spine is crucial because it strengthens the muscles and ligaments that support spinal stability, helps maintain good posture, and reduces the risk of chronic back pain and degenerative conditions. Regular spinal exercise also promotes better nervous system function, preventing symptoms like pain, numbness, muscle weakness, and coordination issues. By improving mobility and stability through targeted movements and strength training, you can enhance overall spinal health, minimize injury risk, and support an active, healthy lifestyle.

Kota Shimada