Sitting a bit crooked at the computer when you work? Slouched over a book while you are learning? Not paying attention to exercising and stretching your lower back? If you answered “yes” to one or more of these questions, you may be surprised to learn that you could be inhibiting the ability of the discs in between your vertebrae from getting their proper “nourishment”. And as back pain is the second largest health complaint in the world, second only to the common cold, it pays to take care of your back. Let’s take a look at how to accomplish good disc “nutrition” and keep your spine healthy. 

When we think of nutrition, we generally think in terms of consuming the proper types and amounts of foods, nutrients and vitamins. The last connection we are likely to make in terms of nutrition are the discs that sit in between each of the vertebrae of the spinal column. Yet, without proper nutrition to these discs, trouble is only a stone’s throw down the road. 

The inter-vertebral discs are located between the vertebrae and are ringed with a tough, fibrous outer material called the annulus fibrosus and are filled with a thick, soft jelly-like material called the nucleus pulposus. When one of these discs ruptures and the jelly oozes out of the casing, the stage is set for chronic degenerative back disease, inflammation and /or impingement of nerves. And this leads to back pain syndrome. It’s these discs, when healthy, which keep the vertebrae in place and keep them from degenerating. More importantly, the discs act as shock absorbers in between the vertebrae. This is of utmost importance when flexing, extending or rotating the spine – movements we all use in our everyday life.   

How are these discs nourished so that they stay healthy? Early in our lives, they are nourished by direct blood supply. However, as we mature and the vertebral endplate closes, these blood vessels disappear and a different process begins to take hold. From this point forward, a combination of osmosis and imbibition supply the nourishment to the inter-vertebral disks. 

Imbibition is the sponge-like action of soaking in the nutrients. It occurs during spinal movement and ensures the entry of the nutrient-loaded fluid into the nucleus of the disc. Imbibition cannot occur to any significant extent without alternating compression and relaxation of the discs. Douglas Books, M.S. uses the example of grapes versus raisins to create the image of a healthy disc versus and an unhealthy disc. When you bite into a grape, it is full of juice and there is a bit of a crunch. But when you bite to a raisin, which is the dehydrated version of the grape, the fruit is chewy and there is no juice. How do we achieve a healthy disc (grape) as opposed to an unhealthy, undernourished disc (raisin)?   

Two areas of the utmost importance are: maintaining proper posture and getting the proper amounts of exercise and stretching for the back. Today, proper posture has become an important health issue. And remember that lack of exercise in general, and back-specific exercise in particular, also contributes to poor posture, which in turn contributes to lack of nutrition to the disks. Making the effort to maintain good posture and incorporating the right amounts of exercise and back stretching into your daily routine will “…add hours to your day, days to your year and years to your life.” 
 

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]  Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027