
We all know spinal discs are important, but to really understand them we should talk about what they are made of.
Your spinal discs are like little cushions that rest in between the 24 vertebral bones of your spine. They are composed of two types of cartilage. The centre of the disc is composed of softer cartilage called the nucleus pulposus. The outer disc is a tough ring called the annulus fibrosus. The tough outer disc protects and contains the inner disc.
The disc has the very important job of providing movement for the spine while still protecting the spinal cord.
Why It Matters
The nucleus pulposus (inner layer) has high water content. Higher water content gives the discs (and therefore the spine) more flexibility. If you allow your spinal discs to stiffen over time, the water content will decrease and the disc begins to shrink and lose flexibility. We call this “disc degeneration.” When discs degenerate you are more likely to feel pain and stiffness, your spine loses height, and you begin to get compression on spinal nerves.
Facts
- You have 24 independently moving vertebrae with discs in between.
- Healthy spinal discs can move in all directions
- Movement keeps your spinal discs healthy
- Exercise and nutrition are essential to keep your discs healthy
- Only a chiropractor can see if all your vertebrae move normally
The Importance of Movement
Movement keeps spinal joints healthy. Spinal joints don’t have a very good blood supply. They get nutrients through the movement of the spine. Movement also flushes out impurities that are byproducts of inflammation or metabolic activities.
What if my disc stops moving?
Reduced movement in a disc may result in pain or may have no symptoms at all. It is extremely common, and almost everybody has some discs with reduced movement. A chiropractor can find fixated spinal joints and get them moving normally again so you can maintain healthy discs.
Can stretching and exercise get my stuck disc moving?
Your spine has 24 independently moving segments. When you attempt to stretch a stiff disc you are also placing forces on the joints above and below that are moving normally. As a result, the normal joints become very stressed and often damaged as they compensate for the stuck joint, which remains stuck.
A chiropractor attends seven years of university to get the skills to identify vertebrae that are not moving properly and perform an adjustment that isolates and moves only the specific joint that needs it.
Types of Disc Problems
If you have had a disc problem, you know how painful it can be. Every movement seems to hurt and you feel like you will never get better. With proper care and a little time, you can get your life back. The pain you are feeling is a signal to alert you to the problem you have.
Disc Herniation
A disc bulge or herniation is when your disc’s inner portion is trying (or has) pushed through the tough outer layer. This can cause symptoms that range from nothing (yes, nothing) to full paralysis in your arm or leg. In most cases, we discover disc herniations when people present with pain, tingling or weakness in the arms or legs. It may also cause severe pain in the neck or lower back.
- A herniated disc is when the soft middle of a spinal disc pushes through the outer layer.
- Degenerated discs are dehydrated, stiff and can bulge and herniate
- Exercises and adjustments used together may prevent future problems.
Spinal disc injuries usually occur between 45-65 years of age. The good news is that you can heal from a disc problem with the right care. Spinal adjustments and class 4 laser therapy are incredibly effective at helping you heal from spinal disc injuries. Our practice focuses on using the latest research-based techniques and treatments to help you reduce pain and improve your quality of life.
Types of Exercise to Help Your Discs
Exercises that help your discs will do so for three reasons. The first reason is that the exercise itself will stimulate the movement of the discs in your spine. The second reason is to improve the posture of your body and reduce the stress on the discs. The third reason is to stimulate the circulation of blood and lymph in the body to help your body distribute nutrients and waste.
In my opinion, the best exercise for discs is running. Many will claim that running will be “jarring” to the spine. This may be true if you have advanced degeneration. If you have healthy discs, however, running is the best thing you can do. Many people forget is the impact of running alternates with moments of weightlessness. This alternating between weightlessness and impact allows your discs to drink in (imbibe) and flush liquid in small but persistent amounts. Running also stimulates heavier breathing and heart rate, lymphatic flow, and flow of cerebrospinal fluid. These are all good things.
Many other types of exercise can help discs:
- abdominal crunches
- back extensions
- pull-ups
- gravity boots / inversion tables
Remember, exercises help to maintain flexibility in the spine, but once a segment is stuck, it can start to degenerate in as little as a month. It is SO important to have your spine checked at least once per month to make sure each vertebra is moving properly. My practice is here to help you stay active and healthy. Contact me today to schedule a visit and create a plan of action to keep you pain free and at the top of your game.
Keeping Your Spinal Discs Healthy
Proactively doing things to help your spinal discs stay healthy in the future is a smart idea. It is never convenient to be suddenly hit with back problems that are totally preventable. So many people tell me “I was fine for years without getting adjusted until I just did something at that last workout. I am not buying your BS story. “BS” stands for “baloney sandwich,” kids. Your story does not work on me. Not having your spine checked makes you vulnerable to disc problems in the future. Get checked regularly.
That being said, here are some other ideas in addition to the exercises above:
- Don’t sit for prolonged periods
- Change positions every 15 minutes
- Use a standing desk
Keeping your spinal discs healthy is one of the best things you can do to reduce your risk of neck or back pain. If you spend long hours at a computer, are overweight or have a sedentary lifestyle, you run a higher risk of having disc problems. You need to take more proactive steps to counteract that stress. Call today and we can work on a plan to keep your spinal discs healthy for years to come.
Sources
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1533-2500.2007.00171.x
https://www.spine-health.com/wellness/exercise/exercise-sciatica-herniated-disc