Get to know your SPINE!
What makes up the spine?
Read until the end for a FREE 60min class for Spinal Health & Mobility!
The Spinal Column, also called the Vertebral Column, runs from the base of the skull down to the pelvis. It is part of the Axial Skeleton, providing structure and support, and also has the vital function of housing and protecting the spinal cord which is the highway of communication between the brain and the body. The Spinal Column is comprised of 33 bones called vertebrae, or spinal bones. Situated in between each vertebrae are intervertebral discs. These discs function to absorb shock and provide cushion to ensure that vertebrae don't rub against one another during movement.
With age, our discs start to naturally deteriorate and bulge downwards (Degenerative Disc Disease). An intervertebral disc can be analogized as a jelly filled donut. In this analogy, the "dough" of the donut is the Annulus Fibrosus of the disc, and the "jelly" is the Nucleus Pulposus. The Annulus Fibrosus is a collagen-rich tissue making up the tough exterior of the intervertebral disc, composed of fibrocartilage arranged in a concentric manner. The Nucleus Pulposus is the soft, gelatinous centre of the intervertebral disc, composed mainly of water (66%-86%) and collagen. The purpose of the Nucleus Pulposus is to allow for mechanical flexibility and strength of the spine.
*ALL images in this blog post belong exclusively to Iysha Nobes. Not intended for reproduction or external use.
The 5 sections of the spine:
Cervical Spine: C1-C7 (7 vertebrae)
Thoracic Spine: T1-T12 (12 vertebrae)
Lumbar Spine: L1-L5 (5 vertebrae)
Sacrum: S1-S5 (5 fused vertebrae)
Coccyx: (4 fused vertebrae)
Disc Pathologies
The most commonly seen disc pathology (other than general Degenerative Disc Disease) is a bulging disc, that can eventually become a herniated disc in it's later stages if not addressed/treated properly. See below for the differences between these two disc pathologies:
Bulging disc: occurs when the soft centre of the disc (the "jelly") starts to spill outside it's normal limits into the fibrous outer layer (the "dough")
Herniated disc: is the next phase of degeneration. This occurs when the soft centre of the disc protrudes outside of the disc itself. In this case, the disc can press on a nerve root and cause radicular pain (nerve pain down the leg).
Spinal Curvatures
A healthy adult spine has natural curves when viewed laterally. These curves function to provide shock absorption and protect the back from strain. When these curves are affected due to poor postural habits, pain and dysfunction occur. There are two types of spinal curvatures: a lordotic curvature and a kyphotic curvature.
Lordosis: The C-Shaped Curve (concave anteriorly), seen in the Cervical Spine and Lumbar Spine
Kyphosis: The Reverse C-Shaped Curve (convex anteriorly), seen in the Thoracic Spine and Sacrum
*Hyperlordosis and Hyperkyphosis are two terms that refers to postural dysfunctions associated with these spinal curvatures.
Check out this 60min practice for Spinal Mobility! In this class, you’ll learn myofascial release (MFR) exercises and yoga flows to improve overall spinal mobility and health!
What type of balls should be used for MFR?
A rubber ball should be used for self myofascial release practices. The two types of therapy balls that we recommend are either the High-Bounce Pinky Ball that can be found on Amazon HERE, or Tune Up Fitness Balls which are available for purchase from the HealthyHips Prop Shop — see Add To Cart link below.
