Back pain and the appearance of problems in the spine are increasingly common among the population. Therefore, it is important to know what actions we can take that benefit our back and what are the best exercises to strengthen the spine.
Would you like to identify the best practices for spinal protection? Stay and read this post, we show you everything you need to know about the Best exercises for spinal protection and pain prevention!
knees to chest
This exercise is low impact so it can be done by a large number of people. It is recommended to perform 15 repetitions, rest for 20 seconds and return to perform another 15 repetitions.
To carry out the exercise, you must be lying on your back and bend your knees, resting your feet on the floor. Try to get your feet as close as possible to your buttocks.
Subsequently, raise your legs and bring them up to your chest. You can use your hands to improve the approach.
Turn
The exercise called “Twist” brings benefits to the lower back and also strengthens the oblique abdominals. The duration of each turn should be approximately 10 seconds. In addition, 10 turns must be made (one to the left and then to the right), rest for 20 seconds and repeat another 10 turns.
To perform this activity properly, you must lie on your back and let your legs fall to one side with your knees bent. Next, you will rotate your legs to the other side, always keeping the trunk straight.
Bridge
Through the “Bridge,” it is possible to work the hamstrings and strengthen both the abdominal area and the lumbar area. The appropriate thing is to perform 15 repetitions, rest for 20 seconds and repeat the exercise.
To perform the “Bridge” you must lie on your back, bend your legs and place your arms on the sides of your body. The next step will consist of progressively raising the buttocks until the weight is supported by your scapulae. Hold the position for 5 seconds and go back down, recovering the initial position.
Arm and leg raise
This exercise is one of the best for strengthening the spine and also improves coordination skills. The idea is to perform 10 arm and leg elevations, rest for 20 seconds and perform 10 peaks again.
To complete this exercise you must assume the quadruped position and simultaneously lift one arm and one leg that are on opposite sides. It is essential not to move or detach the rest of the body from the floor and maintain this position for 5 seconds. Repeat the action now with the opposite arm and leg.
ABS
Through abdominal exercise, we improve the health of our spine while we bring benefits to our back and belly. Perform 10 sit-ups, rest for 20 seconds, and repeat the exercise.
To perform good abs you must lie on your back and place your hands under the neck. Now bring your chest closer to your knees and hold the position for 3 seconds. Return to the starting position and repeat the movement.
As has been observed throughout this article on the best exercises to strengthen the spine, it is really important to adopt healthy habits and establish a sports routine that allows us to care for and improve the condition of our back and spine. Thus, we will be able to carry out our daily activities without pain and enjoy a good quality of life.
The best exercises to avoid back and neck pain
Back pain is the main cause of sick leave, a problem that has now aggravated teleworking forced by the pandemic -on many occasions in homes and places little prepared for it- and that already suffer, according to the Spanish Society of Rheumatology, eight out of 10 Spaniards. It is not the only risk factor, as are, among others, age -from 30-40 years old-, lack of exercise, excess body weight and lifting objects incorrectly, using the back instead of the legs.
The first reaction when suffering from back pain is to run to the pharmacy for pain relievers and anti-inflammatories, drugs that offer temporary and limited relief but do not directly treat the causes of the problem. What’s more, they can even aggravate it in the long run because anti-inflammatories can inhibit our innate ability to regenerate damaged tissues.
What has been shown to work when it comes to reducing this discomfort is maintaining a stable spine, protected by a powerful muscle mass. So the key lies in avoiding a sedentary life, moving around, and strengthening the muscles: “Performing simple exercises for a few minutes that involve physical effort from both the upper and lower parts of the body is the way to prevent back pain “, insist Marcos Lorente, personal trainer of Team Fit Madrid, and Alexander Pérez, from Wonder Medical.
The objective of these exercises is ” to avoid a decrease in muscle tone and imbalances that can lead to contractures and deeper muscle pain,” says Ana Hernández physiotherapist in Assari.
The best exercises
” Back pain usually begins with lumbar pain, especially in boys, and cervical pain in girls,” explains Marcos Lorente. For them it is advisable to ” work the buttocks, biceps, hamstrings, and abdomen, to better protect that lower back, for example with hip raises and planks,” he says. For the cervical area, “it is advisable for women to do shoulder and trapezius exercises, which is where they suffer the most weakness,” he says.
To take care of our back we need to do at least 30 minutes of daily exercise and not sit for more than an hour and a half. “It is important to get up every 60 or 90 minutes and stretch your arms, legs, neck…”, indicates Ana Hernández.
One of the best exercises is what is known as doing the cat, “which relaxes and repositions the back,” suggests the physiotherapist. To do it well, you have to kneel, resting your hands in front (with a separation corresponding to the width of your hips) and the head aligned with the spine. The air is inhaled and released by arching the back, sinking the abdomen, and tucking the head between the shoulders. Repeat four times”.
Five tips that help
- When carrying bags, distribute the weight evenly between your arms.
- As you lift, bend your knees, keep your back straight, and draw in your abdomen.
- If you work sitting down, try to get up periodically.
- Do yoga, Pilates, or other exercise routines that balance muscle tension.
- Eat a healthy, balanced diet and consume plenty of water to maintain a healthy weight.
