By Ellie White-Stevens

A wise elderly man once said that one of the best investments you can make in yourself is a good mattress. The reason should be obvious. You need to take care of your spine.

A healthy spine is vital for quality of life. Everything else that moves in your body is connected to it. Any conversation about the spine should refer to both the neck and the back. What should be considered when trying to maintain a healthy spine?

Posture. “Think about your body as if you were like that rainbow-colored ring stacking toy,” said Dr. Karyn Staples, PT, PhD, NCPT of ProHealth Physical Therapy and Pilates Studio in Peachtree City.

“Your pelvis, your rib cage, your shoulders are all like those rings being stacked. They are all lined up in order and balanced, one on top of the other. Whenever one of those rings comes off, the next ring will have to compensate for it. That leads to all kinds of tension. Making sure everything is properly aligned is important. It’s your foundation.”

Breathing. The diaphragm can be compared to the middle ring in that toy stack. Breathing from the diaphragm is the correct method, but too many people do not do that. When done correctly, breathing helps with overall alignment between the upper and lower parts of the trunk.

“Being able to breathe well helps keep your nervous system calm,” as Staples put it.

Movement. The goal is always to be able to move without compression. There are many ways compression can happen.

“If you look up at the ceiling and jut your chin forward, you are actually shortening the upper part of your cervical region,” said Staples. “You are putting compression there. You should gently lean your head back to be able to gaze up at the ceiling. It is a different quality of movement.”

The same goes for your back. Having it line up correctly is critical for any activity that requires bending backward or reaching overhead.

“Think about the image of a group of ballet dancers,” said Staples. “They are trying to keep as much length as possible in their movements. No one wants to see something that looks like there is excessive pressure or an unnecessary fold. We want that nice long arc movement.”

These three areas – posture, breathing, movement – are the foundational areas for any Pilates class and the building blocks for any physical therapy regimen.

Specific movement patterns such as the hip hinge are useful tools for reducing strain on the spine when performing certain functions. “When you bend over for something, your hips should be the primary mover, not your spine,” said Staples. “When I sit down in a chair, I will fold my hips first. When I stand up, I will push with my legs. Even when squatting to pick up something off the ground, it is not the knees that are the movement leaders. It is the hips.”

Most people would never think of this, but the way you raise your arms can have an effect on your lower back. Each time you raise your arms, your shoulders move along with them. But there is also a muscle called the latissimus dorsi that starts in the lower back and is attached to the arm.

A healthy spine is foundational. It affects you from head to toe. If you need help to improve its condition, reach out to ProHealth for professional guidance.

ProHealth Physical Therapy and Pilates Studio is located at 1777 Georgian Park in Peachtree City. For more information, phone 770-487-1931 or visit prohealthga.com.