Five Exercises To Strengthen The Spine

To strengthen your spine, you need to spend some time doing exercise. While many people choose to lead a sedentary lifestyle, regular exercise strengthens the muscles of this area and also reduces the risk of problems such as hernias or sciatica.

On the other hand, exercise also helps improve posture, often a factor leading to back pain. In the long run, it also reduces the risk of chronic diseases such as arthritis. Do you want to know more? Discover five great exercises to strengthen your spine below.

Exercises to strengthen the spine

When doing exercises to strengthen your spine, you should consider your physical ability, age and health. If you suffer from a condition or specific injury, it is best to consult a professional to determine whether you should be doing these exercises.

If the expert has given his or her consent, you should know that you will only benefit from these exercises if you do them regularly. There is no point in doing them a few times and then returning to a sedentary lifestyle. Make them part of your daily routine!

1. General Back Stretch

General stretches are a simple, low-impact exercise to strengthen your spine and reduce the return of back pain. It is complemented by a short breathing exercise to reap even more benefits. This exercise helps stretch your back muscles and promotes relaxation through breathing.

What should you do?

• First, lie on your back on a yoga mat.
• Then bend your legs and bring both knees to your chest, using your hands.
• Then breathe in through your nose and then exhale through your mouth.
• Return to the starting position and repeat 15 times.

2. Exercise for the obliques

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

What should you do?

• First, lie on your back on the mat with your legs bent.
• Then bring your knees to the right and left, alternating on either side.
• Make sure to keep your shoulders and both feet on the mat.
• During the movement, inhale through your nose and exhale through your mouth.
• Repeat between 12 and 15 times on each side.

3. Strengthen the spine with a posterior stretch

The posterior stretch is a good addition if your goal is to strengthen your spine. Not only are the muscles trained, but it also reduces the tension that usually occurs in the lower back.

If you want, you can use a resistance band to make it easier. You place this band on the foot, which you hold with both hands and lift.

What should you do?

• First, lie on your back on the mat with your legs bent.
• Then, take a breath through your nose and straighten one leg.
• Then exhale through your mouth as you lift the leg you previously bent. Bring the foot toward the ceiling and try to keep your knee completely straight.
• Hold the pose for five seconds, then slowly lower your leg.
• Repeat 10 to 12 times with each leg.

4. The Upper Abs

The advantage of exercises to strengthen your spine is that they are also useful for training other muscle groups. In this case, we recommend that you do abdominal exercises, where you can train your abdomen and back at the same time.

What should you do?

• Lie face up on the mat, place your hands behind your head or your arms crossed over your chest.
• Then move your chest and shoulders toward your knees. Make sure to maintain a neutral position with your neck.
• Hold for three seconds and return to the starting position.
• Repeat this between 12 and 15 times, combined with breathing exercises.

5. Contralateral Leg and Arm Lifts

In addition to strengthening your spine , this exercise is perfect for coordination. You can do it lying down or on all fours. If you don’t have enough strength, it’s best to start with the first option.

To perform this exercise correctly and avoid injury, keep your arms and legs aligned.

What should you do?

• Lie on your stomach with your legs fully extended on the mat and a pillow under your stomach.
• Then lift your left arm and right leg, 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 again. but with your other arm and leg.
• Do this 12 to 15 times.
• If you choose to do it on all fours, do the same, but in that position. However, make sure your raised arm and leg are properly aligned with your back.

Tips to strengthen your spine

Exercises to strengthen your spine can be very helpful if you do them right. If you have questions about an exercise, consult a professional trainer. Keep in mind that not performing the above exercises correctly can have negative consequences.

Also , you should supplement these exercises with other healthy habits. So make sure to include the following in your daily routine as well:

• Eat healthy foods rich in:
  • omega 3 fatty acids
  • antioxidants
  • protein
  • vitamins
  • minerals
• Correct your posture, both when walking and sitting.
• Do breathing exercises.
• Manage stress through relaxation therapies.
• Avoid physical overload, especially if you are not in good physical shape.

• Take calcium and vitamin D supplements as needed, after consulting your doctor.
• Make sure you get a good night’s sleep.

Do you have a problem with your back? Do you suffer from recurring back pain? Then you have to do all these exercises. However, if your symptoms don’t go away or are caused by another condition, see your doctor to determine how to treat it.