One Approach to Back Pain Prevention: Mobilising our Spinal Nerves

The spine is incredible. Not only does it help us move about our everyday lives absorbing and transferring force, it also stabilises us holding us upright.  People often have an image of their spine as being like a slinky, made up of fragile vertebrae, alone in the back of their bodies. What we forget is that our vertebrae have help. They have discs, end plates, ligaments, tendons, muscles, fascia and nerves. Our vertebrae are part of the strong column that holds us up, but they are only one (well, technically 33) of the elements that make up the picture of our spine.

Our spinal nerves happen to be the most mysterious part of our spinal anatomy. We tend to only think of the lumbar and sacral plexuses when we hear about conditions such as sciatica, drop foot or peripheral neuropathy. When they are working well, these plexuses are incredibly efficient communication relay systems for our nervous system. Without conscious thought we are able to step over obstacles, walk, run and dance thanks to our nerves. This blog post focuses on mobilising the nerves of the lower spine as a way to feel better in our lower back.

First we need to understand what happens when nerves are sensitised.

Our nerves aren’t like the cord to a toaster that stops working when it’s damaged. In fact, the opposite happens, injured or irritated nerves often become more sensitive. Nerve pain can feel like sharp zaps, tingling, numbness, or a deep ache. Each pair of spinal nerves serves a specific area of the skin called a dermatome. This dermatome map shows how different areas of the body are linked to nerves coming from the cervical (C), thoracic (T), lumbar (L), and sacral (S) regions of the spine.

A nerve can become sensitised by things like a bulging disc, inflammation from tight muscles, or even increased immune system activity. This sensitivity often shows up in the nerve’s dermatome zone. Other triggers include: changes in temperature; stress; specific positions or movements; and inflammation.

Inside the Spinal Cord

This model of a spinal cord segment is composed of:

• Grey matter – which happens to be pale brown - where neuron cell bodies live, and

• White matter – which is beige - filled with axons, the long “tails” that carry signals to and from the brain.

These structures are protected by three layers called the meninges. Between the two inner layers flows cerebrospinal fluid (CSF)—a vital plasma-like liquid.

CSF is essential for shock absorption; nutrient delivery; and immunity. A reduction in CSF flow has been linked to the accumulation of waste products associated with aging and neurodegenerative diseases  

So what keeps your CSF flowing freely? A strong heartbeat; healthy blood vessel tone; deep breathing; and full body movement. But wait there’s more:

There’s Another Essential Fluid: Axoplasm

Inside each nerve is a special fluid called axoplasm. It helps transport essential molecules along the nerve’s length, supporting communication within the nervous system. Axoplasm is a thick fluid that, like oil, flows best when it's warm. Gentle, whole-body activities not only warm your muscles they also warm your nerves and keep them healthy. Here are some movements that you can do to keep your nerve juice loose

Try these and visualise the fluid movements of your cerebra spinal fluid and axoplasm. I forgot to add in side bends so feel free to do some of them as well 😉

How to mobilise the nerves of the Lumbar Plexus

Imagine the nerves of the lumbar plexus running down the spine, emerging at your lower back  under the rib cage and spreading across the lumbar area. They then travel down the sides and front of the leg covering the entire foot stopping above the heel at the achilles.

To lengthen these nerves the distance from the lower back to the foot needs to be increased. To shorten the distance between the nerves the two points need to come closer together. This is why you see me moving from a single leg bridge to a single knee raise. I also sit in a side bend with my arm reaching away with my arm over my head, then I bring my knee in again with a slight turn towards the knee. I also show you a leg swing from standing. I haven’t shown it here but a flexed foot will also lengthen the nerves of the lumbar plexus.

And the Sacral Plexus

The nerves of the sacral plexus run down the spine and emerge from sacrum travelling down the back of the pelvis and leg.

Here I am executing a single leg bridge with the leg turned out to shorten the plexus. I then cross the ankle over the knee and curl my upper body over the shin to lengthen. I also sit with the leg to one side and then cross it again. If it isn’t comfortable having the ankle on the knee, a roll down is an alternative. I then stand on one leg with the other turned out, I curl over the free leg as it turns in.

Explore these movements and think about the path of the lumbar and sacral plexuses. Then ask yourself whether your movement habits contribute to your lower back pain? Do you cross one leg more than the other? Do you like to stand on one leg more than the other? Do you walk with one foot turned out? Do you stand with your tail tucked under or does your bottom stick out? Does curling over relieve your pain or does hinging forward at the hips?

If your back pain is linked to sensitised nerves it is worth being a scientist and noticing how your daily habits might affect your lower back mechanics.

xx   

P