Read this fortnightly column on how to look after your spine
Dr. Martin Knight is one of the world’s leading spinal specialists. From his practice on London’s prestigious Harley Street, he also acts as Director of The Spinal Foundation – A pioneering charitable trust which helps people suffering from the pain and disability caused by spinal problems.
Dr. Knight’s research with The Spinal Foundation is pioneering and has led to huge developments in the field of minimally invasive surgery. Most recently in the form of TELDF (Transforaminal Endoscopic Lumbar Decompression and Forminoplasty) – A treatment which looks set to change the health and quality of life of millions of people suffering from spinal conditions.
Dr. Martin Knight shares his expert adviceEach fortnight Dr. Knight will be offering his expert advice on a range of health topics, and news issues relating to the spine.
Week 1
Hi, I’m Dr. Martin Knight. I’m a spinal specialist and practice at 9 Harley Street, London. Each week I’ll be addressing the world of spinal health, topics in the news, your spinal problems and providing my tips and advice for how to maintain a healthy spine.
When someone says to you ‘how do you get a healthy spine?’, many people say ‘increase the intake of calcium in your diet’ or ‘look after your back.’ They think it’s an open-shut case that requires a short answer but what they often forget is that your spine runs from the tips of your fingers and toes right through to your skull.
I’m really excited to start this column and hopefully I’ll not only make it interesting for you but I’ll also inspire you too. So let’s get started!
Martin x
Healthy body, healthy bones and the feel good factor!
Maintaining a healthy body and healthy spine is like wine and cheese; they go together perfectly hand in hand. Therefore, if you eat well and exercise, you can achieve a healthy body and spine without even trying. Here are some examples of foods that you can incorporate into your diet that will improve both.
Calcium – This is a known factor in maintaining healthy bones and teeth. You can incorporate it into your diet through yoghurts, cereal and cheese. I particularly like having cheese boards but if you prefer yoghurts, I recommend eating natural pro-biotic greek yoghurt as it is much better for you and also has less sugar
Kiwi fruit – Kiwi fruit is rich in potassium, vitamin E and iron. They also have twice the vitamin C of an orange. This means that they are fantastic for increasing bone mass and protecting against bone problems such as Arthritis, but they also have anti-septic properties, are fantastic for your hair, skin and immune system. What’s not to love?!
Pineapples – Pineapples are full of enzymes, vitamins and minerals including calcium, potassium, Vitamin C and Vitamin B6. 
They are low is saturated fat and also help to reduce cholesterol. Because of this, pineapples are brilliant for aiding bone formation and strength. In addition, just a few slices of pineapple a day can protect your body from harmful free radicals and disease. I was speaking to my friend Celebrity Skin Guru Lee Garrett about this and he said that this is why they are brilliant for helping to keep your skin clear from spots. Top tip Lee! (www.leegarrett.net)
When exercising, I would suggest that anything that improves muscle tone is good for your spinal health as your muscles play a key role in supporting your spine. Please remember though that it is important to exercise safely as you don’t want to damage your spine in the process. Try to avoid jarring movements, lifting weights that are too heavy for your ability and try to have good posture when exercising as this will help to protect your body and to get better results when improving muscle tone.
Pixie Lott and Hayley NewtonI’ve recently been working with celebrity personal trainer Hayley Newton (who is currently working with Pixie Lott) (@HayleySNewton). Here are some simple exercises that Hayley recommends doing to improve your posture and muscle definition.
1) The Plank. This will help strengthen your back, abs and neck. To do this exercise, lie face down on the floor on your forearms. Raise yourself onto your toes (in a push-up position) and balance. Keep your abs pulled in and your back straight. Hold for 10 seconds and then relax. Try to do 5-10 reps depending on your ability. As you do this exercise more frequently, you will be able to hold the position for longer but, to begin with, only hold it for as long as you feel comfortable.
2) Wall Squats. This is a fantastic exercise for building the muscles in your buttocks, which will help to distribute the weight on your spine. Stand with your back against a wall, leaving your heels about 12-18 inches away from the wall. Slowly lower yourself as though you are going to sit in a chair. Your knees should be at a 90 degree angle. Be careful to keep your back on the wall as you slide down. Squat for 10 secs and then slide back up to a standing position. Repeat 5-10 times.
3) Crunches. Crunches are essential to a strong core and proper posture. Lie on your back with your feet flat on the floor and your knees bent. You can leave your arms straight down at your sides, cross them over your chest, or place your hands behind your head. Contract your abs to pull your shoulders and chest off the floor, and then lower. Do 20 crunches.
For more information, visit Dr. Knight’s website www.spinal-foundation.org or follow him on Twitter @DrMartinKnight