Five Exercises To Strengthen The Spine

To strengthen the spine, you should set aside some time to exercise. Although many people choose to lead a sedentary lifestyle, regular exercise strengthens the muscles in this area and also reduces the risk of problems such as disc herniation or problems with the sciatic nerve.

On the other hand, it helps to improve posture, which is often a factor leading to back pain. In the long run, exercise reduces the risk of chronic diseases such as arthritis.

Want to learn more? Below you will find five good exercises to strengthen the spine.

Exercises to strengthen the spine

When practicing exercises to strengthen the spine, first consider your physical condition, age and health condition. If you are suffering from an illness or a specific injury, it is best to consult a professional to determine if you need to perform these exercises.

If the professional gives the green light for you to perform the exercises, know that you will only benefit from these exercises if you perform them regularly. It is useless to do them a few times a week and then return to a sedentary lifestyle. Make them a part of your routine!

1. General extension of the back

General stretching of the back is a simple exercise with low effect to strengthen your spine and reduce recurrent back pain. It is supplemented with a short breathing exercise to achieve even greater benefits.

Also read: 3 recommended activities for back pain

What to do?

• To start with, lie on your back on an exercise mat.
• Then bend your legs and bring both knees to your chest using your hands.
• Then breathe through your nose and exhale through your mouth.
• Return to the starting position and perform 15 repetitions.

2. Lying, oblique abdominal exercises to strengthen the spine

This simple exercise has interesting benefits. On the one hand, it strengthens your lower back and reduces the physical pain. On the other hand, it trains your oblique abdominal muscles and helps shape your waist.

What to do?

• First, lie on your back on the mat with your legs bent.
• Then move your knees alternately to the right and left sides.

• Be sure to keep your shoulders and both feet on the mat.
• While performing the exercise, breathe through your nose and exhale through your mouth.
• Do between 12 and 15 repetitions per. page.

3. Strengthen the spine by stretching the buttocks

Stretching the buttocks is a good exercise when your goal is to strengthen the spine. It not only trains the muscles, it also reduces the tension that usually affects the lower back.

If you want, you can use a training elastic to make it easier. You need to place it on your foot, then lift it and hold it with both hands.

What to do?

• First, lie on your back on the mat with your legs bent.

• Then breathe in through the nose and stretch one leg.
• After this, exhale through your mouth while lifting the leg you had previously bent. Lift it toward the ceiling and keep your knee completely straight.
• Hold the position for five seconds and lower slowly.
• Do 10 to 12 repetitions with each leg.

4. Upper abdominal muscles

The benefits of exercises to strengthen the spine are that they are also useful for training other muscle groups. In this case, we suggest that you do exercises for the upper abdominal muscles that allow you to train your abdomen and back at the same time.

What to do?

• Take the basic position (lying with your back on the mat), place your hands behind your head or cross over your shoulders.

• Then bring your chest and shoulders toward your knees. Be sure to maintain a neutral position.
• Hold for three seconds and return to the starting position.
• Do between 12 and 15 repetitions combined with breathing exercises.

Also read: Five fat abdominal exercises for a delicious body

5. Alternate lifting of legs and arms

In addition to strengthening the spine, this exercise is perfect for coordination. You can perform it horizontally with the face down or on all fours. If you do not have enough strength, it is best to start with the first option.

What to do?

• Lie face down with your legs fully stretched on the mat and a pillow under your stomach.
• Then lift one arm and leg on the opposite side without lifting your body off the mat.

• Hold the position for three to five seconds and return to the starting position.
• Then do the same exercise, but with the other arm and leg.
• Do 12 to 15 repetitions.
• If you choose to do the exercise on all fours, go down on all fours. However, make sure that your swollen arm and legs are properly aligned with your back.

Last tip to strengthen the spine

Exercises to strengthen the spine can be very beneficial if you perform them correctly. If you have any questions about a position, contact a professional trainer. Keep in mind that if you do not perform the above exercises correctly, it can have negative consequences.

On the other hand, if you want to maintain a healthy spine, you should supplement these exercises with other healthy habits. Therefore, be sure to use the following in your daily routine:

• Eat healthy foods rich in omega-3 fatty acids, antioxidants, proteins, vitamins and minerals.

• Correct your posture, both when walking and sitting.
• Do breathing exercises.
• Manage stress through relaxation techniques.
• Avoid physical exertion, especially if you are not in good physical shape.
• Take calcium and vitamin D supplements after consulting your doctor.
• Get a good night’s sleep.

Do you have a back problem? Do you have recurrent back pain? Then perform all these exercises. If your symptoms do not go away or arise from another condition, consult your doctor to determine how to treat it.