Healthy spine – how to take care of your back with exercise?

The spine is the key part of the body that supports it. It provides us with balance, supports the body weight, absorbs shocks and is a protective tube for the spinal cord and spinal nerves. The spine is also an attachment for many bones, the best example being the ribs. A healthy spine should not hurt, suffer from degenerations and other injuries. Unfortunately, back pain is common nowadays and many people encounter this problem. The causes of back pain include many factors, such as degenerative changes, overload, sedentary lifestyle. However, many ailments can be avoided by using exercises for a healthy spine.

The structure of the spine

Spine consists of 7 cervical vertebrae, which are the smallest and most mobile, allowing the head to move freely. Below are 12 thoracic vertebrae that are connected to 12 pairs of ribs. Together with the sternum, they form the chest that covers many internal organs. Below are the 5 lumbar vertebrae that are heavily loaded when sitting or standing, and the 5 fused vertebrae that form the sacrum. Together with the pelvis, it protects the bladder and reproductive organs. At the very end, there are 4-5 fused vertebrae that form the coccyx.

The causes of back pain

First causefor which we are responsible ourselves is the way of life we ​​adopt. People leading a sedentary lifestyle, in addition avoiding any physical activity, risk themselves health problems backbone. We must remember that obesity and any overload adversely affect spine and can cause serious discomfort.

The causes of back pain they can also result from certain medical conditions, diseases and other factors. The first example is a hernia of the spine (a prolapsed disc) which manifests itself greatly severe pain in the cross section and problems with performing bends. Another example is the spinal stenosis of the lumbar region it causes ache in the lower parts spine. The causes of back pain and related problems may also be: compression vertebral fracture, aortic dissection, acute meningitis, digestive system disorders, shingles, autoimmune diseases, spinal arthritis, discopathy, osteoporosis.

How to take care of a healthy spine?

Every day we are exposed to the constant lifting of smaller or larger weights. It is practically impossible to eliminate it from our lives. However, we can ensure that our back is not adversely affected and we will enjoy healthy backbone. The basic rule is to assume the correct position when lifting heavy things. You have to remember to always bend your knees and lift weights from the squat. It is a position taken by weight lifters who are exposed to very high loads. Bending down for heavy things and lifting them from that position can create serious problems with us backbone. Also, negligent sitting (slouching) or the position we assume while walking and standing causes our spine is charged. We should always stand so that our lower backbone is curved and resembles the letter S.

Keep in mind that healthy spine needs exercise. Therefore, we should not avoid systematic physical activity. Even while lying down spine is subject to stress. The most appropriate position is to lie on your back or side. To ensure the comfort of our back during sleep, we should avoid too soft mattresses and large pillows that force unnatural spine position.

Exercises for a healthy spine

We must remember that in the event of pain or other problems with backbone before performing exercise we should consult a doctor first. Trainings should be tailored to the individual needs of a specific person.

Preventive exercisesthat will save us from problems with back pain:

1. lumbar region – lie on the stomach with stretched and straightened legs. Place your hands under your chin and bend backwards;
2. the thoracic section – lean your hands and knees against the floor at the width of your shoulders and hips and raise your head slightly. We move our hands forward, while lowering the torso until the breastbone touches the floor. We assume this position for 10 seconds and return to the starting position;
3. rectus abdominals – lie on your back and lean your legs against the wall (the angle between your calves and thighs is 90 degrees). Raise your hands towards your feet, making bends.