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The spine, the pillar of an active life
To stay active, we generally consider walking, running, cycling… using our arms and legs, to stimulate our heart.
We don't often think about the foundation of all our movements: the unsung hero that is our back. Very few of us pay attention to it unless something goes wrong. Yet, understanding how our back affects our form can have a very positive impact on how active we are. 1
The facts
If your muscles, joints, and flexibility were an orchestra, your back would be the conductor! Your spine provides essential postural support to every other part of your body, while also allowing you to move in many directions. It's made up of 33 bones (vertebrae) with discs that act as shock absorbers.
The vertebrae in the neck differ from the vertebrae in the lower part of the spine. The lower vertebrae are much larger and more powerful because they support almost the entire upper body, while the vertebrae in the neck only support the head. Interestingly, it is the shape of the vertebrae that determines the directions in which you can move. This is why your neck moves much more freely than your pelvis.
The chain of vertebrae and discs is held together by numerous muscles, tendons, and ligaments. These provide strength and stability. Muscles are connected to bones by tendons. When a muscle contracts, forces are transmitted to the skeletal system via the tendons. Thus, a muscle contraction results in movement of a specific part of the body. Ligaments not only provide joint stability, they are also more flexible and can stretch or contract as the joints move.
As you can see, this "conductor" has to manage a very delicate and interconnected symphony. Without it, we wouldn't be able to move at all, let alone be active.
Taking care of your back
Most people have experienced pain in their lower, middle, or upper back. Minor back pain is a fact of life, and for some people more than others. Whether it's a minor twinge or a debilitating pain in everyday life, it 's helpful to understand its causes and how to avoid them.
In fact, few back pains result from an accident or serious injury. The vast majority of them are simply caused by the cumulative effects of our lifestyles. Daily habits such as hunching over your cell phone or slouching at your computer can put a strain on the spine and related muscles. Bad habits die hard, and back pain is a constant threat. Yet, it only takes a little savvy to avoid the most common triggers.
The sitting position – Sitting hunched over in front of a computer all day is one of the worst things you can do to your back. This total inactivity takes a toll on your body by weakening your joints and spine.
To try : Stand up and walk around for two minutes, at least once an hour. You can also improve your posture when sitting by maintaining a neutral position for your spine, perfectly aligned.
The screens – Hunching over a phone or laptop puts a strain on your neck muscles. The effect can spread all the way down your spine and into your lower back. 3
To try : Make sure to take frequent breaks and try to look straight ahead at the screen rather than down.
Stress – When we're under pressure, our back muscles tend to tense up. Stress also causes cortisol (the stress hormone) levels to skyrocket. This results in inflammation in the body, which makes the problem worse.
To try : Recent research shows that moderate exercise like walking or yoga is very effective in relieving back pain. Getting some fresh air has also been shown to reduce stress. A simple 15-minute walk a day makes a difference.
The sneeze – Did you know that sneezing is one of the top five causes of back pain? A sneeze can travel up to 160 kilometers per hour, and its sheer force can cause a sudden movement that leads to back and neck pain.
To try : If you feel like you're going to sneeze, bend your knees to absorb the force into your legs rather than your spine. Alternatively, if you can (depending on where you are), keep your back straight before sneezing.
Smoking – Blood circulation is one of the key elements in the functioning of your body's structures; it provides oxygen and nutrients. Researchers have found that smoking damages tissue in the lower back due to reduced nutrient flow to joints and muscles.
To try : Quitting smoking is obviously a challenge, but it can be done with support. Talk to your doctor or a specialist nurse about the possibility of quitting in a clinic. There are also many options to help you cut down, such as e-cigarettes, nicotine patches and gum, and other medications.
Stretching – It's not enough to just stretch your arms when you wake up. Your back also needs a good stretch to maintain its strength and flexibility.
To try : When stretching your back, it's important to move in six different directions: forward and backward bends, right and left turns, and sideways bends. You can perform these stretches sitting, lying down, or standing—the choice is yours. For more information on stretching exercises, check out our article on the benefits of stretching.
Any one – or all – of these practices will go a long way toward maintaining the strength and balance of this highly neglected, yet crucial, body part and its ability to fulfill its role as the necessary pillar for an active and happy life.