Hey everyone! Thank you so much for being here today and welcome to our class, Care For Your Discs! Our goal for the next hour is to give you a better understanding of how the discs in your spinal cord can affect your health, give you options when it comes to treating pain in the spine, and explore ways you can prevent injury in the first place.The spine is made of 33 individual bones stacked one on top of each other. The spinal column provides the primary support for your body, allowing you to stand upright, bend, and twist while protecting the spinal cord from injury. Strong muscles and bones, flexible tendons and ligaments, and sensitive nerves contribute to a healthy spine - when any of these structures are strained, injured or diseased, the overall structure is thrown off, and you’ll likely experience pain.Each vertebra in your spine is separated and cushioned by an intervertebral disc to separate the bones.There are a total of 23 vertebral discs in the spinal column. Each disc is made up of a gel-filled nucleus and a tougher fibrous ring called the annulus. It’s the annulus’ job to keep the bones pulled together in place and act as a protective force for the nucleus.The nucleus acts like a ball bearing when you move, allowing your spine to twist and bend.
If you suffer from back pain or want to prevent pain in the future a proper stretching routine can help keep your spine healthy! If you already have an injury, be sure to consult with a doctor before attempting any of these moves!Start with a back flexion exercise:While lying on your back, pull both your knees up to your chest and push your head forward until you feel a gentle stretch. This will stretch both your lower back and your neck.Lay flat on your back and stretch your legs out with both your heels touching the floor. Next, bend your right leg and bring your right knee up to meet your chest - wrap your hands around the front of your knee or shin and hug it in. Repeat on the left side.If you work at a desk all day or spend hours staring at a computer, this is a great stretch for you!In a standing or sitting position, gently tilt your head forward until your chin touches your chest, and hold for several seconds.Repeat throughout the day.Just like the previous stretch, this stretch can be done at your desk and should be repeated throughout the day. Simply bend your neck to one side as if you’re trying to touch your ear to your shoulder - but don’t push too far! Stop when you feel a gentle stretch.Lie on your back with your knees bent and feet flat on the floor. Engage your abs and thrust your pelvis toward the ceiling while keeping your spine straight. Hold this bridge position for a second or two before returning to the floor in your starting position. Here’s a tip for keeping good posture at work: perch!Don’t slump back in your chair, instead scoot up to the front edge. You can also fold a blanket, use a firm pillow, or place another small firm object on your seat and perch on top of it. This might sound silly, but your body will immediately try to adjust to balancing on this object, which will grant you better posture!We all need exercise in order to keep our bodies strong and healthy, but workouts are better than others. Ditch jogging, running, tennis, and contact sports - they put too much force on your spine.Instead, opt for walking, swimming, pilates, yoga, stationary cycling, biking, resistance training, and low-impact aerobics.This class was put together for you by using information from the following sources: https://www.everydayhealth.com/back-pain-pictures/the-best-and-worst-exercises-for-back-pain.aspxhttps://www.acefitness.org/education-and-resources/professional/expert-articles/5922/improve-spine-health-with-these-core-strengthening-moveshttps://www.resurgens.com/news/5-exercises-healthy-spinehttps://www.flintrehab.com/2019/diet-for-spinal-cord-injury/https://northamericanspine.com/blog/preventing-degenerative-disc-disease/https://www.mayoclinic.org/diseases-conditions/herniated-disk/expert-answers/bulging-disk/faq-20058428https://orthoinfo.aaos.org/en/diseases--conditions/herniated-disk-in-the-lower-back/https://www.spine-health.com/conditions/spine-anatomy/spinal-discshttps://mayfieldclinic.com/pe-anatspine.htmhttps://www.spine-health.com/video/video-difference-between-disc-termshttps://www.spineuniverse.com/conditions/herniated-disc/chiropractic-care-back-pain-non-invasive-treatment-bulging-ruptured-or Thank you so much for taking the time out of your busy day to join us!We’ve loved getting to chat with you, and we hope that you’ve learned something valuable over the last hour. If you have any further questions, please post them below or email us at support@functionised.com |
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