It was 2006 when I swiftly realized that a toddler could put you in an ambulance and set you on a course of muscle relaxers, chiropractic appointments and Advil. In 2024, I realized that said toddler set you up for being deadly afraid of sneezing.
If you have ever had the joy of watching a toddler throw a tantrum over “not being tired,” then you also know their uncanny ability to become dead weight as you are trying to move them from the floor to their cot for a nap. When you’re expecting a wiggle worm, and you brace your body for that, the dead weight that they surprise you with and a little help from gravity will squish your vertebra(s) and send you to the ground. While you lie there helplessly surrounded by tiny faces, you are convinced you are paralyzed and the toddlers will take over.
That was the day I herniated discs Lumbar 4 and 5.
Fast forward to May 15, 2024. After months of training for my first 50K race in the notorious Keys100 run, I noticed a familiar twinge-y feeling in my back when I handed my client a pair of dumbbells. I stretched a little, hoping that I didn’t do anything major, and went to my next client’s house. Which is where I sneezed. I SNEEZED and I ended up on the ground. I knew I was in trouble when the chiropractor told me I was “too tight” to make an adjustment and that I needed to do a massage and rest. But he was right, and a new MRI confirmed it.
According to the American Academy of Orthopedic Surgeons, approximately 2% to 3% of the population experiences a herniated disc each year. Given the current U.S. population of around 332 million, this translates to as many as 9.9 million Americans suffering from herniated discs annually.
Statistics alone make this an important topic. But it goes much further than that. There are many more spinal injuries that people deal with every single day. Pelvic floor health is also an important topic, especially when there are exercises and treatments that can improve it. No one should ever be afraid to sneeze. It’s not right.
But first, the spine. Understanding the various spine conditions, their impact on the posterior chain and proactive measures to maintain spinal health is crucial for everyone, especially as we age.
Spine health: the basics
The spine is a complex structure of vertebrae, discs, nerves and muscles. It provides support and flexibility while protecting the spinal cord. However, various conditions can compromise its integrity, leading to pain and reduced mobility.
- Herniated discs occur when the inner gel-like core of a spinal disc protrudes through a tear in its outer layer. This can press on nearby nerves, causing pain, numbness, or weakness in the limbs. It’s often referred to as a slipped or ruptured disc.
- Bulging discs, on the other hand, involve the disc protruding outward but without the inner core escaping. While not always painful, they can lead to discomfort and nerve compression if they press on surrounding structures.
- Spinal stenosis is the narrowing of the spinal canal, which can put pressure on the spinal cord and nerves. This condition often results in pain, numbness, or weakness in the legs and can severely impact mobility.
- Degenerative disc disease refers to the wear and tear of spinal discs over time. As discs lose hydration and elasticity, they provide less cushioning that can lead to pain and reduced flexibility.
The posterior chain: muscles and impacts
The posterior chain consists of muscles along the back side of the body, including the erector spinae (spinal muscles), glutes, hamstrings, lats, and calves. When the spine is compromised, these muscles can become strained or weakened, leading to a cascade of issues such as poor posture, reduced strength, and increased risk of injury.
Daily stretches for spine health
Incorporating daily stretches can significantly improve spine flexibility and reduce the risk of injury. Here are three effective stretches:
- Cat-cow stretch: Begin on your hands and knees. Inhale as you arch your back, dropping your belly towards the floor (Cow position). Exhale as you round your spine towards the ceiling (Cat position). Repeat for 10-15 breaths.
- Child’s pose: Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground. Rest your forehead on the floor and hold for 30 seconds to a minute. This stretch helps elongate the spine and relieve tension.
- Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the floor. Bring one knee to your chest, holding it with both hands. Hold for 20 to 30 seconds and switch sides. This stretch relieves lower back tension and increases flexibility.
You can look forward to reading more about exercise tips, nutritional tips (yes, food always matters) and how a healthy, strong pelvic floor isn’t just crucial to spine health; it also makes sneezing, jumping, laughing and coughing less scary, so stay tuned.
