How to Take Care of Your Back - Part I
Our bodies have a wondrous design which reflects the wisdom
of the Creator. At birth, however, we don't come with an
owner's manual like a car or an appliance. Understanding how
to take care of our spine is a prerequisite for back
health.
How often do we stop to think about our spine, a latticework
of bone that our bodies are hung on? Usually not until, G-d
forbid, something goes out of place. This series of articles
will give a basic explanation of the spine and what it needs
to be healthy.
What is a spine? The spine is the part of the skeleton that
houses and protects the spinal cord which is the switchboard
of the nervous system. It is the frame that carries,
supports and moves the rest of our body. It consists of
twenty-four individual bones called spinal vertebrae. Nerves
pass from the brain through the spinal cord. They leave the
spinal cord through openings between the vertebrae and
travel to every major organ of the body. The place where the
vertebrae meet is called a spinal joint. It is held together
by soft, connective tissues called ligaments and cartilage.
Movement of the joint is performed by muscles, which, at
their ends, are connected by tendons to the bones. When we
perform a simple motion such as bending forward or
stretching, things we normally do without thinking, we are
setting into motion a highly complex and perfectly
orchestrated system.
What are the most important factors for spinal health? Where
there is movement, there is life! A healthy spine has good
muscle tone and flexible joints. Tight muscles and joints
are associated with tension and stiffness and can cause
`pinched' nerves. Stretching exercises are one of the most
vital and beneficial steps towards building a healthy back.
Exercise brings increased circulation and energy to the
surrounding tissues of the spinal joint. This enables them
to move with greater ease and maintain a sense of inner
vibrancy even at rest. The following is the first set of
simple spinal health stretching exercises for the neck and
shoulders which can be done in a few minutes. In each
exercise, stretching should be felt only to a point of
comfort. DO NOT STRAIN. Pain is a signal to ease back or
stop. Be patient. These exercises have a cumulative effect
when done over time.
* In a standing position, raise your shoulders upwards
towards the ears, tense them, hold for three seconds and
then relax. Repeat five times.
* Arms at sides, bring your elbows together behind your
back, tense your shoulder blades for a count of three,
relax. Repeat five times.
* Arms at sides, bring your palms down along your outer
thighs as far as they will go (an inch or two), stretching
the shoulders down away from the ears. Hold for three
seconds, relax. Repeat five times.
* Combination of 1 and 3. As you raise your right shoulder
towards your ear, slide your left palm down along your left
outer thigh. Hold for three seconds. Reverse. Repeat five
times.
REMEMBER: an ounce of prevention is worth a pound of cure.
Happy stretching.
For more information, contact Dr. Zalman Medwed at 02-654-
0246.
