Emotions are connected to our spine too. ‘When we’re depressed, we feel ‘down’ and hunch downward. When were tense, we’re literally ‘uptight,’ with neck and shoulders tensed towards our ears,’ says Brita Forsstrom, spokeswoman for the Society of Teachers of the Alexander Technique.

Unfortunately taking care of our spine doesn’t rate too highly on our list of our priorities. According to the charity, Back Care, 66pc of adults are set to experience back pain, which at any point in time is affecting 2.5 million people in the UK.

Caused by inactivity, emotional stress and flawed body mechanics, tight muscles and compressed vertebrae can dull the body's nerve supply. This can lead to a slow deterioration in organs and muscles, simply because they’re not working as well as they could.

SLOWING YOUR SPINE AGE ...

Dozens of techniques aim to balance, strengthen and align the spine.

ALEXANDER METHOD: Methods that aim to correct posture, such as The Alexander Technique, help create a basis for good alignment and relaxed muscles for the future. ‘Often people have learned bad posture habits that cause tension and pull the body out of its natural alignment,’ explains Brita Forsstrom who teaches Alexander Technique in central London.

‘We watch how people move from one posture to the next - such as from sitting to standing. Then we guide them away from bad habits towards ways of movement that flow more naturally and involve less tension and effort.’

The technique, has proven highly effective at treating back pain, muscular tension and stress. It’s also a good basis for any form of back-strengthening exercise, because it means you’ll build up muscles in a balanced, rather than an imbalanced way.

PILATES & YOGA: Exercises such as pilates and yoga are great spine-strengtheners that also improve mobility. Both systems combine stretches and strengthening postures to keep the spinal system flexible and strong.  ‘To help your spine, you need to make the core ‘anti-gravity’ muscles strong - then they will work with the spine to oppose gravity,’ points out Howard Napper. ‘But you also want flexibility, so you can move freely.’

Yoga is great for stress-related tension as it tends to focus on conscious breathing and relaxation. ‘Breathing deeply into the abdomen is both relaxing and encourages good posture – you cant breath into your abdomen and slouch,’ says Howard Napper.

CHIROPRACTIC & OSTEOPATHY: Chiropractic and osteopathy focus on spinal manipulation – using manoeuvres to release areas of tension along the spine. Osteopathy may also relieve spine-related symptoms affecting other areas of the body such as poor digestion.

‘Your spine lies in delicate balance, with your head on the top and your pelvis at the base,’ says Gavin Burt. ‘Tension in your spine can cause tension elsewhere in the body and vice versa. By realigning the spine, we aim to relax and realign the whole system. This includes releasing muscular tension and improving nerve supply to the organs.’

CRANIOSACRAL: Methods such as cranio-sacral technique are more subtle. ‘Practitioners work with a natural pulse which runs along the spine and use gentle movements to align the spine between the pelvis and head,’ says Susi Kaiser, cranial-sacral therapist in North London. Treatments, she says, can induce deep muscular relaxation, relieving tension, trapped nerves and strain – and encourage a healthier spinal alignment.

TIPS FOR SPINAL HEALTH

STRENGTHEN YOUR CORE: Build up your core muscles with exercises like Pilates and Yoga. These ‘anti-gravity’ muscles hold your spine erect and help protect against muscle and ligament injury.

PERFECT YOUR POSTURE: Ensure good sitting posture while you work. Use the Alexander Technique or opt for a back-chair or ball – these tilt your pelvis forward, taking pressure off the low back.

DRINK WATER: good hydration helps the inter-vertebral discs act as effective cushions for the spine, protecting it from impact. It also keeps the cerebro-spinal fluid along the spinal column, fluid. Aim to drink 6-8 cups of non-caffeinated fluid a day.

KEEP MOVING: Sitting puts 40pc more stress on the spine than standing – so get up from your desk regularly to walk around. Movement, whether its walking, exercise or dancing, helps keep the spine subtle. It ensures good blood flow to muscles around the spine, protecting against tension.

BREATHE DEEPLY: Breathe right into the base of your abdomen – its hard to breathe deeply and slouch. Deep, slow breaths are relaxing, and will protect your back from tight, painful muscles.

QUICK FIX: MUSCLE TENSION 

SPINAL ROLL: this exercise used in Yoga and the Alexander Technique involves standing with your feet parallel, and slowly curl your spine forward as far as you can. Bend your knees, until your chest touches your thighs. If you find an area of tightness, stay there and breathe out until you release any tension. Slowly roll back up, vertebra by vertebra.

SPINAL TWIST: Lie on your back, and bending both knees, gently move your knees to the right and look to your left, then repeat on the other side. This twist allows the spine to open, energizing the nerves and organs they send signals to.

WHAT YOUR BACK SAYS ABOUT YOUR HEALTH

SHOULDER TWINGES: ‘Sharp pains and tension across the shoulders is often caused by slouching your shoulders over a computer,’ says Gavin Burt. ‘This posture strains muscles and causes vertebral compression at the back of the neck – this in turn could compress the vagus nerve, upsetting digestion. If you type regularly, shoulder tightness can make you more susceptible to repetitive-strain injury and sharp wrist pains’ 

SOLUTION: Take a deep breath, lift your chest towards the sky, and feel your shoulders fall back.

MID-BACK TENSION: Muscle tightness in your mid back – above your pelvis and beneath your ribs – may be a sign that chronic stress affecting your adrenal glands. It may also be a sign of weak kidneys or bladder function. ‘Tightness in your mid-back may be cutting the nerve supply to these organs,’ says cranio-sacral therapist, Susi Kaiser. ‘Or it may be that weakness in these organs, is sending ‘alarm’ signals to the nerves, causing tightness.’ 

SOLUTION: breathe deeply to help release muscle tension and stress; see an osteopath or cranio-sacral therapist.

LOW BACK PAIN: This is usually caused by straining weak core muscles – either through sitting excessively, then making a sudden move that tears them.

SOLUTION: strengthen your core muscles with exercises like yoga or pilates at least twice a weak.

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