Fitness and Nutrition

HOW DO YOU KEEP YOUR SPINE HEALTHY AS YOU AGE???

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  • Apr 19th, 2018 10:24 am
[OP]
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Apr 21, 2004
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HOW DO YOU KEEP YOUR SPINE HEALTHY AS YOU AGE???

Two colleagues went on sick / disability leave, both experiencing significant back problems, with one of them involving herniated disks. :(

What are some tips that you can share to keep our spines and disks in tip top shape? I still recall my Kinesiology professor telling us the best position for the back is lying down, followed by standing/walking, and worst is sitting down for prolonged periods of time, which I think we all are kinda guilty of.

https://www.everydayhealth.com/back-pai ... -tips.aspx
http://www.thespinehealthinstitute.com/ ... as-you-age
28 replies
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Jun 8, 2005
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Yoga.

Some people swear by spinal decompression techniques with inversion tables.
Sr. Member
Dec 10, 2007
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Arviat
Maintain a healthy weight, meaning not being overweight.. Your spine (and joints!) can only carry so much.
Remember when you liked what you currently have
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May 14, 2009
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Don't become obese, keep active regularly, if you have coverage or can afford it-regular check ins with a good physio therapist (to screen movement patterns, posture, gait, etc.) can't hurt.

Keeping your core strong and stable can help you avoid injury too. By core, I don't just mean abs but muscles in the entire trunk; ones that support the spine and pelvis (i.e. Everything from abs to glutes to erectors to all the other muscles in th hips and pelvis) . Developing both strength *and* stability are important, not just one without the other.
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Ontario
Don't sit at the computer surfing chat forums every day.
"Never wrestle with a pig. You'll both get dirty, and the pig likes it"
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Mar 18, 2005
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Biggest things for me.

Squats and setting my work chair to otnlean back.

Squats has helped my overall health significantly.
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May 2, 2006
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GTA
I find yoga and foam rolling to be most effective for recovery and injury prevention. Otherwise, stay active, hydrate, take frequent breaks from sitting, avoid sleeping on your stomach, try to maintain a healthy weight.
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Evil Baby wrote: Biggest things for me.

Squats and setting my work chair to otnlean back.

Squats has helped my overall health significantly.
ATG baby.
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May 14, 2009
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Dpack22 wrote: ATG baby.
It's not necessary to squat to maintain a healthy spine. But if you squat, it's certainly not necessary to go ATG. Most people probably have zero need to squat that low.
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I would actually tell people to stay away from squats unless you know what you are doing. 60% of people in the gym doing it wrong. You can do way more harm than good. Same with dead lifts. Stay away. period.
If you want to do squats, get a GOOD trainer to spend some time showing you how to do it properly, to watch and correct you. Then you need to make sure weights are appropriate. A lot get so hyper in the gym, they put on too much to avoid looking bad or to test themselves or to stroke the ego and hurt themselves in the process. Squats can help, I am not against them, but you just have to do it properly or you will make things worse for your back. Most folks would get more benefit from yoga, swimming, stretching instead. That and fixing day to day bad habits of sitting, walking, bending and even sleeping in a wrong way. Changing your chair or bed can be much better than anything else.

And you are not posting info how those colleagues of yours got their problem. Whether it was work related or they did it at home vacuuming... or maybe they had a wild night at a club; whether they were sitting 12 hours years on end with a bad posture. Whether they are 150lb or 250lb. Each of those may require different ways of approach.
I often use voice typing and rarely read what I had typed...
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dazz wrote: I would actually tell people to stay away from squats unless you know what you are doing. 60% of people in the gym doing it wrong. You can do way more harm than good. Same with dead lifts. Stay away. period.
If you want to do squats, get a GOOD trainer to spend some time showing you how to do it properly, to watch and correct you. Then you need to make sure weights are appropriate. A lot get so hyper in the gym, they put on too much to avoid looking bad or to test themselves or to stroke the ego and hurt themselves in the process. Squats can help, I am not against them, but you just have to do it properly or you will make things worse for your back. Most folks would get more benefit from yoga, swimming, stretching instead. That and fixing day to day bad habits of sitting, walking, bending and even sleeping in a wrong way. Changing your chair or bed can be much better than anything else.

And you are not posting info how those colleagues of yours got their problem. Whether it was work related or they did it at home vacuuming... or maybe they had a wild night at a club; whether they were sitting 12 hours years on end with a bad posture. Whether they are 150lb or 250lb. Each of those may require different ways of approach.
I should explain myself better.

I assumed OP isn't talking about an actual spine issue, since if it was that would have to come from a doctor and what to do would be explained to OP. If its like me, its more likely a muscle issue.

I've always had poor posture in a computer chair where I spend a significant amount of my time and I've messed up my back usually once or twice a year from BJJ. The muscles just get mad at me and over compensate and I can't walk up right for a few days. I'd done stretching to try and fix the problem but honestly, I find stretching boring as heck which is too bad because of how beneficial it is, especially in the sport of BJJ.

I find working out much more enjoyable.

Of course no one should run down to the gym and do weighted squats without knowing what they are doing, but even just using body weight, it helps tremendously.

I haven't had back issues since I stopped allowing my chair to lean back and since I've started working out. My back has only gotten stronger which I love.
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May 14, 2009
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dazz wrote: I would actually tell people to stay away from squats unless you know what you are doing. 60% of people in the gym doing it wrong. You can do way more harm than good. Same with dead lifts. Stay away. period.
If you want to do squats, get a GOOD trainer to spend some time showing you how to do it properly, to watch and correct you. Then you need to make sure weights are appropriate. A lot get so hyper in the gym, they put on too much to avoid looking bad or to test themselves or to stroke the ego and hurt themselves in the process. Squats can help, I am not against them, but you just have to do it properly or you will make things worse for your back. Most folks would get more benefit from yoga, swimming, stretching instead. That and fixing day to day bad habits of sitting, walking, bending and even sleeping in a wrong way. Changing your chair or bed can be much better than anything else.

And you are not posting info how those colleagues of yours got their problem. Whether it was work related or they did it at home vacuuming... or maybe they had a wild night at a club; whether they were sitting 12 hours years on end with a bad posture. Whether they are 150lb or 250lb. Each of those may require different ways of approach.
Yes, thank you! There is NO exercise that is universally appropriate for everyone. Context always matters. This is only anecdotal but I also see that the majority of people squatting in the gym are doing so incorrectly. Between the knee valgus, the flared ribs, lack of core control, lack of lumbar control, coming up onto toes, wobbly walk outs, ayyyyyyeee...it's amazing that they don't injure themselves. Then again, these usually aren't long term members so who knows what happens to them.
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Jun 12, 2017
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A strong body, foundation and core. Regular movement and activity and developing a strong awareness of your body as you age.
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amz155 wrote: Yes, thank you! There is NO exercise that is universally appropriate for everyone. Context always matters. This is only anecdotal but I also see that the majority of people squatting in the gym are doing so incorrectly. Between the knee valgus, the flared ribs, lack of core control, lack of lumbar control, coming up onto toes, wobbly walk outs, ayyyyyyeee...it's amazing that they don't injure themselves. Then again, these usually aren't long term members so who knows what happens to them.
Please answer this question that has been nagging at me. Backsquats are primarily based on a hinge motion: yes, no, maybe?

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