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Carefully Choosing One’s Parents
The most single most important factor in regard to possessing a healthy back, and not
being seriously disabled during one's life, is to exercise great care in the selection of
your parents. We now know this because of the gift of modern non-invasive spinal
imaging (particularly magnetic resonance imaging) which has allowed the
diagnosis of genomic spine
disorders. This has allowed us
to possess the power we only used to dream of when we read Superman comic
books. All spines at birth are not
created equal and they are not necessarily endowed by their parenteral
creators to be structurally optimal for biped ambulation on a
high gravity
planet such as earth. For the moment this planet remains our only
practical choice for us to exist upon.
Not only are there many different types and patterns of abnormalities which
can be present occur at birth but it has also become clearly evident that many of these types of problems
have a strong genetic basis. That is to say that there are high incidences
of these recurring problems within family
groups. Geneticists are only now beginning to take notice of this fact. In
a recent study conducted on 326 pair of twins genetic factors were implicated as
accounting for 60% of the total risk of developing disc degeneration in the twin’s
lifetime.
Nutrition
Nutrition is a most important factor in maintaining a healthy back. In this regard it
needs to be stressed that the smoking of cigarettes represents the single greatest
nutritional liability to any individual in a modern environment. Cigarette smokers have a
circulating level of carbon monoxide and nicotine in their blood streams. These are
poisons and are toxic to all body tissues. The greatest amount of insult occurs in those
tissues having the poorest blood supply. Intervertebral discs do not have a blood supply
in adult life. Discs obtain their nutrition by the process of diffusion and convection
from the adjacent vertebral endplates. Because of this borderline nutrition smokers have been shown to
be subject to a
3-4x higher rate of degeneration in their intervertebral discs than non-smokers. They also
have a 3-4x higher failure rate of bone fusions. One must have been a non-smoker for about
3 months to clear the body tissues of the accumulated nicotine.
Occupational Considerations
In some occupations the accumulation of daily insult and injury to the spine can be
devastating. Back problems are particularly common in occupations such as
trucking and heavy
labor. Pilot Seating, because of poor seating also
experience an inordinately high incidence of back problems. In some athletic endeavors, such as in
gymnastics, direct and constant repetitive trauma
is typically directed to the spine over many years. The effects of this are cumulative and can
lead to significant disability and incapacitation later in life. This is particularly true in the case of those born with congenital
structural liabilities. Not only does common sense need to be applied to reducing occupational
risks but it seems that those at high risk should be made aware of this at an early age so
that they can institute effective preventive measures.
Investing In Your Back
Most individuals think of "investment" only in the monetary sense. Monetary
rewards are meaningless if one is disabled. Being incapacitated later
in life and not being able to enjoy the
fruits of one's own labor is a sad and frustrating circumstance.
It is however, much too common. The accumulated insults and injury which are
directed to normal
spines simply from the activities of daily living on a high gravity planet such as earth is
appreciated by very few at this point in time. An important reason for this is that there
is very little, if anything, taught about the spine in elementary
school or later.. It appears that
the only individuals who pay any attention to this issue are only the ones who have experienced
episodes of incapacitation and do not wish to experience it again. The sad fact is that at
that point in time the "window of opportunity" for early identification of these
problems and optimal prevention has already passed.
The basics of prevention are known today but have not been widely disseminated. Unlike
interventional or surgical therapy where the potential for profit is high and
thus associated with extensive and expensive marketing efforts preventive programs tend to
be "orphans." To search out these "orphans" takes considerable effort
which is usually well rewarded.
The Role of Exercise
Daily exercise is good for backs. Stabilization exercises and stretching, low impact
aerobics and aquatic aerobics are all particularly beneficial. The maintenance of good muscle tone,
strength and flexibility is not only healthy but also acts to prevent
musculo-ligamentous the spine injury. While all exercise is beneficial it must be recognized that running
and jogging place significant stress on the spine (and knee joints). The beauty of aquatic
aerobic exercise is that when someone is immersed in water to the neck there is essentially no
loading on the spine. Those who place their spines "in harm's way"
usually reap the sad results later in life. One can not judge the "risk versus benefit" ratio
unless one is well informed regarding the subject (or can possesses any
awareness at all of the issue). For sedentary
individuals who are endeavoring to become more active it is extremely important to
gradually acclimate the body to the exercise program. It is also most important to
set safe and realistic initial goals so as to avoid permanent injury.
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Best Buys In Self-Exercise Programs
 Power
Striding- Walking, rather than running, on an elevated treadmill avoids the
spine stress created by running.
Treadmills are expensive. A reasonable alternative is to do step aerobic exercises on a
sturdy step stool purchased from a hardware store.
Yoga-
There are many different yoga disciplines. Some of these are: Ashtanga, Bikram, Hatha,
Integral, Lyengar and Kundalini. What they all appear to have in common is balance,
relaxation, flexibility and pain reduction. An important advantage of yoga is that the
only equipment required is a floor mat.
Pilates-
Developed in the early l9th century by Joseph Pilates this discipline of fitness has been
particularly helpful to dancers and athletes over the years. The major liability is the
high cost of its sophisticated equipment.
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