Spinal anatomy and the benefits of Pilates
"Our true age is not measured in years, nor in how we THINK we feel. Our age is infallibly revealed by the degree of natural and normal flexibility our spine enjoys throughout our lives." – Joseph Pilates
Quality of life largely depends on spinal health, so it's important for everyone to take a few minutes to get well acquainted with one of our most vital body parts.
Spinal Anatomy – The Bones
The human spine consists of 32-35 vertebrae. The vertebrae are stacked on top of each other and form the main part of the spine. They extend from the skull to the pelvis. At the starting point of the spine (at the pelvis), there are 5-10 immovable, also known as false vertebrae – 5 of these form the sacrum (which is also the posterior part of the pelvis), and the remaining 3-5 form the coccyx.
The spinal vertebrae are divided into 5 groups: cervical vertebrae (7 pcs), thoracic vertebrae (12 pcs), lumbar vertebrae (5 pcs), sacral vertebrae (5 pcs), and coccygeal vertebrae (3-5 pcs).
The Vertebrae of the Spine
Between the vertebrae are intervertebral discs, which are composed of cartilage and collagen fibers. Their function is to connect the vertebrae and to cushion and distribute the pressure placed on them. They allow the vertebrae to be movable.
The spinal cord is located in the spinal canal, which is at the posterior part of the spine. Exactly 31 pairs of nerves branch out from the spinal cord. These nerves carry messages between the brain and the body parts.
Aging, certain diseases, or accidents can cause the intervertebral discs to thin or deform. As a result, there will be greater pressure on the spinal nerves. This is most often the cause of back and lower back pain.
The Natural Curves of the Spine
The spine has four natural curves. In the cervical and lumbar regions, our spine shows a concave (lordosis) curve, while in the thoracic region and sacrum, it shows a convex (kyphosis) curve. This gives the spine its characteristic "S" shape.
The spinal curves provide strength and support to the spine. The curves distribute the vertical pressure on the spine and balance body weight. If our spine were completely straight, it would likely collapse under the weight of the body. Thanks to the double S-shape, our spine is 10 times more load-bearing than if it were a straight column. (Here we should mention that at birth, everyone's spine is straight; the curves fully develop only when we learn to walk.)
When the curves are all in their natural positions, we say the spine is in its neutral position. This is the strongest position and thus the safest for exercise. If our posture is perfect, the spinal curves help us maintain balance. Pilates helps develop the muscle groups responsible for maintaining the neutral position.
Kyphosis and Lordosis
It often happens that the spine curves excessively. We know two such cases: hyperkyphosis and hyperlordosis. Our spinal vertebrae are, in simplified terms, parallel rectangular shapes. In cases of excessive curves or straightening of the spine, shear forces increase, leading to deformation of the spinal vertebrae and intervertebral discs, which in the long term leads to musculoskeletal problems.
In cases of excessive kyphosis, the upper back and shoulders are excessively hunched forward.
In cases of excessive lordosis, the abdomen protrudes, and the pelvis tilts forward. From a side view, it appears as if the spinal vertebrae have slipped forward.
These two postural defects can have many causes, but in today's world, too much sitting and too little physical activity are most often responsible.
Those who spend most of their day sitting in front of a computer often develop excessive kyphosis. In such cases, the back muscles weaken, especially those that should support the upper back. Swayback (professionally, lumbar lordosis) is most often caused by weak abdominal muscles that are unable to keep the lumbar section and pelvis in a neutral position.
Pilates and the Spine
Numerous muscles work to move and support the spine. There are superficial and deep back muscles that attach directly to the vertebrae. In addition to the back muscles, the abdominal muscles and gluteal muscles also participate in supporting the spine. These muscles enable us to stand upright, bend down, and twist.
That is why these muscles must be protected and cared for. Pilates is perfectly suited for this purpose, as its exercises focus on the back and core. Pilates makes the muscles that support the spine more flexible and stronger. Some exercises are specifically specialized for the spine, allowing us to work both the bones and the muscles simultaneously.