Spinal inter-verterbral discs are highly specialized structures that take part in shock absorption, stability, posture and spinal motions. Some studies shows that we gain approximately 2 cm height after a sleep due to unloading of discs in lying postures thus re-hydration of discs occur. But in the just the first 30 minutes after waking up itself great quantities of dehydration of spinal discs also occur and further challenges in re-hydration of discs continue throughout the day. When we think of spine, we can recall it through acronym SPINE which can be used in understanding spinal biomechanics, clinical diagnosis and treatment protocol designing.
S - Segmental characteristics of vertebral column (Facet orientation, Vertebral body )
P- Posture, Pelvic alignment & Pulmonary mechanics (Stability from ligaments, Muscle control, Spinal curves)
I - Intra-diskal pressure & Intra-abdominal pressure (Core stability, Thoraco-lumbar fascia, Abdominal muscles)
N - Nerve roots from spinal cord (Neural foramen, Anatomical relationship, Dermatome, Myotome)
E - Erector spinae (Very special features of Humans)
Even sustaining the most comfortable posture for long hours can dehydrate the spinal discs to maximum hence frequent changes in posture is extremely indispensable. Inter-vertebral discs gets blood supply up to about the age of 8 years, but after that the discs must rely on mechanically based means for maintaining a healthy nutritional status basically through intermittent changes in posture to alter internal disc pressure that results in pumping action in the disc. This pumping mechanism can almost serve the function that the circulatory system provides for vascularized structures within the body. Intradiscal pressure in 3rd lumbar disc in supine lying is just 25% of the pressure that develops in standing. (Data from Grandjean, 1985 & Jenson, 1980, based on Nachemson, 1976)..Crook lying or supine lying with hips and knees flexed to 90 degrees and legs rested totally on a chair or bed or any furniture, so that the secondary curves of vertebral column becomes neutral to even out the scopes for the spinal discs to re-imbibe the fluid it has lost under prolonged compressive loads.
Pre-sleep stretching exercises to all the muscles groups of spine & extremities mixed with at least 5 minutes time spent in relaxed static crook lying or supine lying with hips and knees bent to 90 degress with legs rested on a furniture (incorporated with deep breathing) may have various possible advantages in rectifying the irregular shape of spinal discs and loose/tight spinal ligaments and make the re-hydration process better during sleep. Getting back to activities and exercises with poorly recovered spinal discs may invite spinal issues. Hence, pre-sleep stretching exercises with other additional recommendations (supine lying with legs rested on a furniture + breathing exercises) can be inculcated/followed as an important habit as simple mechanical means of re-hydration of spinal discs can enhance the longevity of spinal health conducive enough to prevent spinal injuries during basic activities of daily living & exercise performance.
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