Healthy spine | Pantai Hospitals

The function of the spine

The spine is one of the most vital parts of your body. The spine provides support and structure to the body. Without it, standing or maintaining your balance would not be possible. Additionally, the spine is meant to protect the spinal cord (column of nerves that connects your brain to the rest of your body).

Therefore, to live an active lifestyle, it is essential to maintain a healthy spine.

The structure of the spine

The spine is made up of the following parts:

Vertebrae

The adult human spine consists of 33 vertebrae (small bones) that are positioned on top of each other to form the natural curves of your back. These vertebrae protect the spinal cord and nerve roots.
- 7 cervical vertebrae
- 12 thoracic vertebrae
- 5 lumbar vertebrae
- 5 sacral vertebrae (fused to form the sacrum)
- 4 coccygeal vertebrae (fused to form the tailbone)
Spinal cord and nerves

The spinal cord is a column of nerves that connects your brain to the rest of your body. The spinal cord ends at the first and second lumbar vertebrae and continues as nerve roots called cauda equina.
Intervertebral discs

The intervertebral discs are flat, round cushions between the vertebrae. Each disc is approximately half an inch thick. They are composed of two components: the nucleus pulposus (gel-like centre) and annulus fibrosus (outer ring).
Facet joints

The small joints that help the spine move are called facet joints, which play an important role in the rotation of the spine. These joints can be a potential source of pain and are common causes of low back pain.

When to visit an Orthopaedic specialist?

Orthopaedic specialists are doctors who specialise in the musculoskeletal system (joints, bones, ligaments, tendons, cartilage, and muscles), including the spine.

If you have any of the symptoms below, you should make an appointment with your doctor to be evaluated.

Persistent pain in your lower back or neck

Low back pain can be caused by strain, tension, or injury, which may happen due to bad posture, lifting heavy objects, or awkward movements. Back pain can range from mild to severe.

Neck pain typically subsides after a few days or weeks. However, pain that persists for months may indicate an underlying medical condition that requires treatment.
Radiating pain

Radiating pain refers to pain that travels from one part of the body to another.
Numbness or tingling sensations in your extremities

Numbness is usually accompanied by tingling sensations (pins and needles), which could indicate nerve compression.

How to keep your spine healthy?

Maintaining good posture is essential to ensure that your spine is healthy. Keep your back straight while sitting or standing. While seated, avoid slouching forward or overly leaning into the chair. Correct posture is the first and most crucial step in preventing the majority of back disorders.

Avoid sitting for long hours. Regularly get up, move about, and stretch your neck and back to maintain flexibility and prevent them from tightening.

Being overweight places additional stress on your muscles, ligaments, and tendons, especially in your back. Adopt a nutritious diet and exercise regularly to preserve a good height-to-weight ratio.

A healthy spine can be maintained through regular exercise. A simple exercise regimen includes stretching and strengthening your back, abdominal, and hamstring muscles.

Sleep on a firm or medium firm mattress, as a good mattress can support your spine. It is recommended to sleep on your side with a pillow between your knees or on your back with a pillow beneath your knees to relieve pressure on your lower back.

Calcium and Vitamin D are vital for optimal spine and bone health. Some food sources that should be consumed regularly include cottage cheese, yoghurt, broccoli, salmon, and eggs.

Avoid inflammatory and processed foods that are high in trans fat, such as hot dogs, red meat, crackers, and fried foods, that can lead to weight gain.

Avoid shoes that are too tight or are of the wrong size and shape. Good shoes offer a solid base that maintains the alignment of the spine.

Incorrect form and/or posture while lifting weights can cause spinal joints to lock or even rupture, resulting in excruciating pain that can take months to heal.

Make an appointment at Pantai Hospitals

If you suspect that you have a spine-related condition, visit any of our Pantai Hospitals today. A dedicated and expert team of Orthopaedic specialists at Pantai Hospital is available for consultation to provide the best care and assistance.

Get in touch with us to book an appointment today if you have concerns or questions regarding your spine health. We assure you the best possible care tailored to your specific needs.

Pantai Hospital has been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.

References

OrthoInfo: Spine Basic. Available at https://orthoinfo.aaos.org/en/diseases--conditions/spine-basics/ [Accessed on 10 January 2023]
National Library of Medicine: How Does The Spine Work? Available at https://www.ncbi.nlm.nih.gov/books/NBK279468/#:~:text=The%20spine%20is%20our%20body's,elastic%20ligaments%20and%20spinal%20disks. [Accessed on 10 January 2023]
OrthoInfo: What Is An Orthopaedic Surgeon? Available at https://orthoinfo.aaos.org/en/treatment/orthopaedics/ [Accessed on 10 January 2023]
OrthoInfo: Preventing Back Pain at Home. Available at https://orthoinfo.aaos.org/en/staying-healthy/preventing-back-pain-at-work-and-at-home/ [Accessed on 10 January 2023]
John Hopkins Medicine: 7 Ways to Treat Chronic Back Pain Without Surgery. Available at https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery [Accessed on 10 January 2023]
OrthoInfo: Vitamin D For Good Bone Health. Available at https://orthoinfo.aaos.org/en/staying-healthy/vitamin-d-for-good-bone-health/ [Accessed on 10 January 2023]
OrthoInfo: X-Rays, CT Scans and MRIs. Available at https://orthoinfo.aaos.org/en/treatment/x-rays-ct-scans-and-mris/ [Accessed on 10 January 2023]
OrthoInfo: Footwear Guide. Available at https://orthoinfo.aaos.org/en/staying-healthy/footwear-guide/ [Accessed on 10 January 2023]
OrthoInfo: Osteoarthritis. Available at https://orthoinfo.aaos.org/en/diseases--conditions/osteoarthritis/ [Accessed on 10 January 2023]
OrthoInfo: Spine Conditioning Program. Available at https://orthoinfo.aaos.org/en/recovery/spine-conditioning-program/ [Accessed on 10 January 2023]