How your circadian rhythm affects your back and disc health.

Our bodies have an internal clock, controlled by special "clock genes," that keeps our daily rhythms in sync. These rhythms help our tissues and organs, including the intervertebral discs (IVDs) in our spine, function properly. The IVDs are the cushions between the bones of our spine, and they rely on these rhythms to stay healthy and strong.

How Clock Genes Help Your Spine
1. Clock Genes: Genes like CLOCK, BMAL1, PER* and CRY work together to create a daily rhythm in how cells repair themselves and maintain balance. This is especially important for the IVDs, which constantly need to rebuild and repair their structure.

2. Daily Maintenance:
  - These genes control the production of key materials, like collagen and other proteins, that keep the discs hydrated and bouncy.
  - They also regulate when old, damaged material gets cleaned out and replaced.

3. Inflammation and Repair:
  - Clock genes help reduce inflammation and control the body’s natural repair processes, which keeps the discs from wearing out too quickly.

What Happens When the Clock is Disrupted
If your internal clock gets out of sync—because of poor sleep, irregular schedules, or stress—it can harm your IVDs. Here's how:

1. Faster Wear and Tear:
  - The discs start to break down more quickly because the balance between building new material and cleaning out old material gets disrupted.

2. More Inflammation:
  - Irregular rhythms can lead to more inflammation, which makes the discs stiffer and less flexible.

3. Cell Death:
  - The cells in the discs can start to die off when the clock genes aren’t working properly, which weakens the discs.

4. Less Adaptability:
  - Normally, your discs adjust to the daily pressure of standing, walking, and sitting during the day, and they recover at night. A disrupted clock can make it harder for the discs to handle this daily wear and tear.

5. Faster Aging:
  - Over time, a disrupted internal clock can make your discs age and degenerate faster, leading to back pain or stiffness.

How to Keep Your Discs Healthy
- Stick to a Routine: Go to bed and wake up at the same time every day. This helps your internal clock stay on track.
- Get Morning Sunlight: Sunlight in the morning helps reset your body’s clock and keeps it in sync with the natural day-night cycle.
- Eat on Time: Try to eat meals at regular times to support your body’s rhythms.
- Exercise Regularly: Gentle exercises like walking, rucking or yoga can improve blood flow to the discs and keep them flexible.

By maintaining a healthy lifestyle and protecting your body’s natural rhythm, you can help keep your intervertebral discs in good shape and prevent back problems over time.