A he althy spine is an important element of the musculoskeletal system. If we care for this part of the body, it does not cause us much trouble. However, studies show that 80 percent. The public complains of back pain, insomnia and problems with straightening after sitting or lying down. These complaints may indicate that the spine is not in the best condition. What, then, to take care of a he althy spine?

A he althy spineshould not hurt or have other degenerations and injuries. If we give up physical activity, sleep badly and have a poor diet, then the spine will not be indebted to us.Back pain can make your life difficult, and sometimes even basic activities . But by applying a few simple rules, we can effectively prevent this ailment and enjoy a he althy spine for many years!

A he althy spine: movement is essential at all ages

The spine is supported byabdominal and paraspinal musclesthat work best during exercise. If we avoid sport, these muscles becomeweaker and weaker and do not support the vertebrae properly . That's where back pain comes from!

Therefore, in order to have a he althy spine,we should do sports . The best exercises for a he althy spine are:

  • Swimming- this form of physical activity is most often recommended by doctors and physiotherapists. Thanks to exercises in the water, the spine becomes more mobile. When swimming, all muscles must work together to help develop them best.
  • Cycling and runningbring similar effects - if possible, it is worth going for a bike ride during the day or jogging for he alth.

At home or at work, physiotherapists recommendperforming simple exercises for a he althy spine , such as straightening your back or stretching. Doing them systematically, but not strenuously,will save you from ailments related to back pain .

A he althy spine: sleep is very important

A he althy spineneeds regeneration , so we should provide it with proper rest after a hard day.Taking the wrong posture while sleepingcan do a lotunpleasant consequences, incl.pressure on the vertebrae and back pain . Therefore, it is best to sleep on your side with your legs bent.

Besidesa good mattress is the basis for a good night's sleep ! It cannot be too hard or too soft. It is supposed to adapt to the shape of the body and neutralize pressure. In addition to the mattress, let's also pay attention to the size and filling of the pillow -it is to be an appropriate support for the cervical section . The pillow is selected according to the sleep position, body structure and he alth condition.

A good, he althy and restful sleepwill give us a positive mood and make the spine function properly.

He althy spine: a balanced diet

A proper diet can prevent overweight and obesity, which can cause back pain. If we want to be he althy, we should:limit sweets and fatty foods and enrich meals , for example with cottage cheese or kefir containing calcium and protein. These products arethe building blocks of the circles , so they have a huge impact on their functioning.

For a he althy spine, eat a lot:

  • Fish- mainly marine, which contain omega-3 fatty acids that affect elasticity and anti-inflammatory vitamin D.
  • Dairy productsh - they are rich in calcium and protein, components of joint cartilage.
  • Vegetables and fruits- they give flexibility to the joints thanks to vitamin C, which is necessary for the production of collagen.
  • Whole grainscontaining magnesium, zinc and vitamin B are essential for the proper functioning of the spine.

5 exercises for a he althy spine

He althy spine: exercise for the cervical and thoracic spine

Sitting in front of the computer and tilting your head towards the monitor causesstatic overloadthat affects your cervical spine. Over time, this is wheredegeneration of the spinecan develop. Therefore, to prevent these changes,we should do the following exercises at home :

  1. In a standing or sitting position, alternately raise your head and incline it towards your chest. This movement is like exaggerating nodding.
  2. We incline our head alternately towards the left or right shoulder.
  3. In a standing position, we unhurriedly raise our elbows with stretched elbows above our head, while taking a deep breath. We lower our hands slowly as we exhale.

He althy Spine: Lumbar Spine Exercise

Pain in the lumbar spineis sometimes the result of, among others, curvature of the spine,lumbalizingor it may result from sitting or standing too long. It is a nagging pain that can sometimesmake it difficult to function daily . It is good then to doexercises to make the lower spine elastic and relaxandto strengthen the back muscles , such as:

  1. Stuffing the hips- lie on your back, bend your legs so that your feet rest on the floor, and place your hands along your body. We tighten the muscles of the buttocks and, inhaling, raise the hips as high as possible. We count to four and lower the hips on the exhale.
  2. Cat's back- we kneel and bend the spine up (simultaneously hiding the head between the shoulders), and then down (lifting the head up). During the exercises, we must not forget about breathing.

It is worth repeating the exercises for a he althy spine 6-8 times.

A he althy spine: what are the benefits of exercise?

  • Reduction of back pain,
  • Restoring muscle balanceand natural curves,
  • Feel better,
  • Correction of the body.

Category:

Spine, bones, joints