Tag: Spine

I Got Your Back

Most of us have probably had that conversation at some time where someone begins talking about a problem with their back while throwing out seeming random letters and numbers: “L5!” “C2!” “T11!” At any moment you almost expect someone to yell “Bingo!” What do these letters and numbers mean?

There are a total of number of bones in stacked together in the back is 33. They are divided into a number of different categories based on their location on the spine. The topmost part is called the cervical spine; it has 7 bones that serve to support the skull and help with a variety of movements. The 7 bones are numbered from top to bottom; C=cervical, so it is C1, C2, C3, and so on. The middle part of the back is the thoracic spine; it has 12 bones and connects to the ribs while providing stability. The 12 bones are numbered from top to bottom; T=Thoracic, so it is T1, T2, T3, and so on. Next is the lumbar spine with 5 bones; they are the largest of the vertebrae and help to support much of our weight. They are also numbered from top to bottom: L1, L2, etc. Below this is the sacrum with 5 fused bones that connect the pelvis to the back. Finally, the coccyx is at the very bottom with 4 fused bones (although sometimes there are 3 or 5) that provide attachment points for pelvic floor muscles.

This seems like a lot of information, but the most important part to remember is that there are three main sections each with their own purpose, and two sets of fused vertebrae at the bottom that also have their own role. All of these bones are supported by muscles that provide stability; they are called intrinsic muscles. There are also extrinsic muscles that sit on the back but whose jobs are to control the arms and shoulders.

It is important to maintain the strength and flexibility of each part of the spine. The most important exercise for cervical spine health is the chin tuck, which I have blogged about in the past; looking over your shoulders in each direction is also a great exercise. For the thoracic spine, try foam roller extensions, standing torso rotations, and side-lying (open-book) rotations. For the cervical spine, the best exercise include cat/cows, glute bridges, child’s pose, and bird-dogs. Of course, if you have an injury or other concerns, consult with a medical professional so as not to do damage to this most important part of our bodies.

In the future, I will talk more about our backs, but the terminology seems so intimidating that I felt it important to demystify what we talk about when we throw out those Bingo-sounding letters and numbers.

Bending Over…Sideways

When I was a kid doing exercises in gym class, one of the calisthenics that we always did was side bends–not as dramatic as the yoga pose above, but side bends nonetheless. I liked them because they were not too strenuous, but I was not sure that they served any purpose.

As I studied to become a personal trainer, I learned about the different muscles in the human body. There are those with which most of us are familiar–biceps, hamstrings, calves–but others we may never have heard of before. For me, one of those was the Quadratus Lumborum (called the Q-L for short). It is one of several muscles in the torso and abdomen that serve as stabilizers; their role is to keep maintain, posture, balance, and movement. There are actually two of the Q-L muscles–one on each side of the spine.

The Q-L helps to stabilize the spine, but it also assists with breathing, pelvic alignment, and extension of the lumbar (lower) spine. In terms of movement, it is responsible for bending to the side as well as hip “hiking” or elevating the hip to assist in walking, running, and climbing stairs. The Q-L does a lot of work, so it is important that we care for it properly; included in this is regular stretching–including my old friend the side bend.

There are many ways to do these bends:

  1. Simple Side Bends from side to side, reaching to the floor (weights can be added too).
  2. Single-Arm Side Bends, also known as “I’m a little teapot.” One arm is bent with the hand at the waist while the other reaches down (a single weight can be added here too).
  3. Wide Side Bend/Crunch is more advanced and challenging. With a dumbbell in each hand, form a goal-post position with both arms and lean from side to side; focus on keeping a straight line from elbow to elbow through the shoulders. The torso should do all the work.
  4. Seated Q-L Stretches are especially effective for those who have difficulty with balance. Bend the elbows and place the hands either atop the head, at the shoulders, or at the waist; bend the torso from side to side.
  5. There are also a number of yoga poses that do the same job: Side Angle Pose, Triangle Pose, Gate Pose, and Half-Moon Pose.

The best part about all of these exercise–except for some of the Yoga poses–is that they are relatively easy to do. It is unlikely that a person will break a sweat or start huffing and puffing while stretching the Q-L. Nevertheless, to help maintain stability, balance, and movement, the Q-L Stretch needs to be a part of every older adults’ stretching regimen.