5 Exercises To Strengthen Your Spine

To strengthen your spine you should spend some time on physical exercise. Although many ignore it, the constant practice of this healthy habit increases the resistance of the muscles that are located in this area and, in addition, decreases the risk of problems such as herniated discs or sciatica.

On the other hand, it helps improve body posture, a factor that often indexes in lower back pain. Even, in the long term, the risk of chronic diseases such as arthritis decreases. Do you want to put it into practice? Discover 5 options.

Exercises to strengthen your spine

When practicing exercises to strengthen your spine you must first consider your physical capacity, age and health status . If you suffer from a specific condition or injury, it is best to advise you with a professional to determine if these types of activities can be harmful .

However, if there are no inconveniences to practice these exercises, it is essential to know that their benefits are obtained only when they are performed constantly. It is useless to do them a couple of times a week and then return to sedentary lifestyle. Make them part of your routine!

Exercises For Spine

1. General stretching of the back

This exercise allows you to stretch your back muscles while promoting relaxation through breathing.

General stretching of the back is a simple, low impact exercise, ideal for strengthening the spine and reducing the recurrence of back pain . It is complemented with a brief breathing exercise for greater benefits.

What should you do?

  • To begin, lie on your back on an exercise mat.
  • Then, flex your legs and bring both knees to your chest, helping you with your hands.
  • At this point, take a breath through your nose and release it through your mouth.
  • Return to the initial posture and do 15 repetitions.

2. Oblique Crunch Lying

In addition to the back, with this exercise we will strengthen the oblique abs.

This simple exercise has interesting benefits. On the one hand, it strengthens the lower back and decreases the ailments. On the other hand, it works the obliques and helps shape the waist.

What should you do?

  • First, lie on your back on the mat, with your legs bent.
  • Next, bring your knees to the right and to the left, alternating side and side.
  • Be sure to keep your shoulders on the mat and both feet supported.
  • While doing the movement, take a breath through your nose and release it through your mouth.
  • Perform between 12 and 15 repetitions on each side.

3. Strengthen your spine: back stretching

If you find it complicated you can add an elastic band to favor stretching.

The subsequent stretching exercise is a good complement when your goal is to strengthen the spine. Not only does it help to work the muscular part, but it decreases the tension that usually affects the lower back. 

If you wish, you can help yourself with an elastic band or bandage to make it easier. You must pass it through the sole of the foot that is raised and hold it with both hands.

What should you do?

  • First, lie on your back on the mat, with your legs bent.
  • Next, take a breath through your nose and stretch a leg.
  • Then, release the air through your mouth while raising the leg you previously stretched. Take it in the direction of the ceiling, keeping the knee extended.
  • Hold the posture for 5 seconds and lower slowly.
  • Perform 10 or 12 repetitions with each leg.

4. Upper abs

Core exercises, such as abs, also bring benefits to the lower back.

The advantages of exercises to strengthen your spine are that they are also useful for working other muscle groups of the body. In this case, we propose to do upper abs that, of course, allow you to work your belly and back at the same time .

What should you do?

  • Maintaining the basic position, that is, lying on your back on the mat, put your hands behind the back of your neck or crossed over your shoulders.
  • Next, bring your chest and shoulders to your knees. Be sure to maintain a neutral position with respect to the trunk.
  • Hold for 3 seconds and return to the starting position.
  • Do between 12 and 15 repetitions, combined with breathing exercises.

5. Elevation of the contralateral arm and leg

In order for the technique to be correct and avoid injuries, the arm and leg must be aligned.

In addition to strengthening the spine, this physical exercise is perfect for working the coordination skill . It can be done lying on your stomach, or in quadrapedia. If there is still not enough resistance, it is best to start with the first option.

What should you do?

  • Lie on your stomach, with your legs fully stretched on the mat and a pillow under your abdomen.
  • Then, lift one arm and leg from the opposite side, without taking off the rest of the body from the surface.
  • Hold the position 3 or 5 seconds and return to the starting position.
  • Subsequently, do the same exercise but with the opposite arm and leg.
  • Do 12 to 15 repetitions.
  • If you choose to do it in quadripedia, get on all fours and repeat the same routine. However, make sure that the raised arm and leg are well aligned with the back.

Final tips to strengthen your spine

Exercises to strengthen the spine can be very beneficial if you practice them correctly. Therefore, if you have doubts about any posture, consult with a professional coach. Keep in mind that a poor execution of the mentioned activities can have negative effects.

On the other hand, if you want to keep your spine healthy, you should complement these exercises with other healthy habits . So, be sure to apply the following in your daily routine:

  • Eat healthy foods, rich in omega-3 fatty acids, antioxidants, proteins, vitamins and minerals.
  • Correct body posture, both walking and sitting.
  • Do breathing exercises.
  • Manage stress through relaxation therapies.
  • Avoid physical overexertion, especially if there is not enough physical condition.
  • Take calcium and vitamin D supplements, after consulting the doctor.
  • Sleep well.

Are you having a problem in the spine? Do you have recurring backaches? Do all these exercises. However, if the discomfort is persistent or has its origin in a major condition, consult the doctor to determine how to cope with it.

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