🦴 Vertebral Disc Health & Movement
Your intervertebral discs are the soft “shock absorbers” between each vertebra in your spine. They allow movement, absorb impact, and protect nerves.
Each disc has:
- Nucleus pulposus – soft, gel-like centre
- Annulus fibrosus – tough outer ring
Healthy discs = better mobility, less pain, and stronger posture.
💧 1. Movement Feeds the Disc
Discs don’t have their own blood supply. They rely on movement to draw in nutrients and release waste.
Think of them like a sponge:
- Compression (movement) → squeezes fluid out
- Decompression (release) → draws nutrients in
🔹 Prolonged sitting = poor nutrition to discs
🔹 Regular movement = healthier discs
🔄 2. Best Movements for Disc Health
✔️ Walking
Gentle rhythmic loading improves circulation and disc hydration.
✔️ Extension (Backward bending)
Helps counteract prolonged sitting. Often beneficial for posterior disc bulges.
✔️ Controlled Rotation
Keeps outer annulus fibres strong.
✔️ Core Stability Work
Supports discs and reduces excessive load.
Examples:
- Bird-dog
- Dead bug
- Side plank
⚠️ What Damages Discs?
- Prolonged sitting (especially slouched)
- Repetitive heavy flexion (bending forward under load)
- Smoking (reduces disc nutrition)
- Sudden heavy lifting with poor mechanics
⏳ Age & Discs
After age 60:
- Discs lose hydration
- They become thinner
- Movement becomes even more important
Loss of movement = stiffness + more strain on joints above and below.
🧘 Simple Daily Disc Routine (5–10 minutes)
- 5–10 minute brisk walk
- 10 gentle back extensions
- Cat–cow x10
- Bird-dog x6 per side