GENERAL INFORMATION VERTEBRAL COLUMN
The vertebral column is a flexible column that extends from the base of the skull to the pelvis. Precisely, it consists of 33 individual bones termed vertebrae, which are divided into five regions: cervical, thoracic, lumbar, sacral, and coccygeal. Consequently, these regions collectively support the body’s structure and facilitate movement.
MAJOR ARTERIES OF VERTEBRAL COLUMN
The anterior and posterior spinal arteries, which are branches of the vertebral arteries, supply the spinal cord inside the muscle. Therefore, these arteries play a crucial role in providing the necessary blood flow to maintain spinal health.
NEURAL INNERVATION
Spinal nerves that emerge from the intervertebral foramina innervate the vertebral column. These nerves provide sensory and motor innervation to the muscles and skin of the body. Consequently, proper nerve function is essential for maintaining overall bodily function and movement.
COMMON INJURIES
- Herniated Discs: The soft inner material of the disc protrudes through the tough outer layer, causing pain and nerve irritation.
- Spinal Stenosis: Narrowing of spinal spaces, putting pressure on nerves and leading to pain and mobility issues.
- Spondylolysis: A defect or stress fracture in the vertebral arch, often affecting athletes.
- Spondylolisthesis: Occurs when a vertebra slips forward over the one below it, often resulting in back pain.
EXERCISES
- Back Extensions: Lie prone and lift the upper body to strengthen the lower back and support the spine.
- Bridges: Lie on your back with knees bent, and lift the hips to strengthen the lower back and core.
- Planks: Maintain a push-up position to enhance core strength and spinal alignment.
- Yoga Poses for Spine: Specific asanas designed to increase flexibility and strength in the spinal region.
- Aquatic Exercises: Perform movements in water to reduce strain and improve spinal health.
STRETCHES
- Cat-Camel Stretch: Arch and relax the spine rhythmically to increase flexibility and ease tension.
- Child’s Pose: Sit back on your heels with your forehead down to stretch the back and relax the spine.
- Lumbar Rotation Stretch: Lie on your back and gently rotate your knees to each side to increase lower back mobility.
- Standing Toe Touch: Bend forward from the waist to stretch the lower back and hamstrings.
- Pelvic Tilts: Lie on your back, gently arching and flattening your lower back to enhance lumbar flexibility.
These exercises and stretches can significantly improve spinal health, reduce the risk of injury, and maintain flexibility and strength in the vertebral column.