Yoga For A Healthy Spine

We all know that a regular yoga practice has an array of positive health benefits and many people are in fact attracted to yoga in search of a cure for their ailing health, especially musculoskeletal conditions. The physical limb of yoga (asana) involves students performing a number of postures, both static and dynamic, through a variety of movements that result in a greater level strength and flexibility.

Clearly this is of real value to the physical body, in particular the spine. This is because yoga postures, when practiced with complete focus, encourage the muscles that provide support to the spine and its connective tissues to work in unison with the abdominal and deep core muscles, creating a functionally integrated and mechanically efficient unit from which quality patterns of movement arise. Before we dive into the postures however, it is worth revisiting the basic anatomical features of the spine.

Anatomy of the Spine

The spine is an intricate structure made up of twenty-four small bones called vertebrae which that are stacked to make a column like structure that surrounds and protects the spinal cord. The spinal cord is a complex structure that connects the brain with the rest of the body and communicates via nerve signals which are sent through the thirty-one pairs of nerve roots. These roots exit the spine on either side through spaces called neural foramina between each vertebra, allowing us to control our movements and have optimal organ function.

Between each vertebra is a disc which is formed of a soft, gel-like cushion, the function of which is to absorb impact and pressure and also prevents friction between the vertebrae. The vertebrae of the spine are connected via facet joints and is held together via a network of connective tissue consisting of ligaments and tendons whilst the surrounding skeletal muscles offer much needed support.

For anatomical purposes the spine is divided up into four main sections. These include the cervical spine which is made up of seven bones and includes the neck. There is generally a good deal of movement in this part of the spine, especially rotation. The centre of the spine is known as the thoracic spine and consists of twelve vertebrae. Side and forward flexion and extension are fairly easy movements for this segment of the spine but rotation is limited.

This can however be improved through yoga postures that involve twists. The lower back is known as the lumbar region and is made up of five vertebrae, (although some people have six). Because of its close proximity to the pelvis there is limited movement here and although a yoga practice can increase this movement, extreme stretches in this area may also lead to instability and so should be done with caution. The sacrum, the base of the spine, is a group of tiny fused bones which act as an attachment site for the pelvis, the lower part of which is known as the coccyx.

Postural Alignment

When the spine has optimum postural alignment it will have an ‘S’ like curve which helps the spine absorb impact and distribute body weight more evenly as well as maintain balance. When postural alignment issues become apparent however, more pressure is placed on certain areas of the spine and dysfunction can occur.

An example of this would be misalignment of the cervical spine. When the neck moves out of neutral alignment and begins to protrude forwards, muscle imbalance begins to occur creating weakness in the front of the neck and increased tension across the back of the neck, as it now working more intensely because the weight of the head is increasing due to the lever (the neck) being extended forwards.

Yoga and the Spine

So when we consider all these complexities of the spine, we can see that any training or yoga practice must place great emphasis on keeping the many elements that make up the spine, healthy. This helps us feel physically well allowing us to be more active and more sociable, thus increasing our self-confidence. And on a more subtle spiritual level, a healthy back is also a sign that one of our seven energy centres, the Root Chakra (Muladhara) is well balanced, offering us feelings of being well grounded and stable.

When there are challenges with the spine resulting in discomfort and/or pain, the opposite can occur and the spine literally becomes unstable, having a huge effect on our physical and emotional health. Therefore keeping our backs healthy is paramount to optimum health.

The most effective way to maintain the health of the back and spine is to achieve a healthy and balanced movement pattern. This can be achieved via a yoga practice that includes postures that stretch, rotate, extend, side bend and strengthen the spine and its surrounding muscles and connective tissue.

These are all natural movements of the spine but in our daily life it is easy to do too much of one movement and not enough of the other, leading us to physical imbalances. Articulation of the spine, such as that shown in ‘Rolling Down’ below, is also an important movement for the spine as it helps to keep healthy mobility of the middle (thoracic) spine.