The spine is the most fundamental structure of the back that maintains the human body in an erect posture. Nowadays, most people work in jobs associated with a sedentary lifestyle, which contributes to negative physical activity habits. That is why it is so important to keep your muscles fit to avoid typical problems, such as backpain.
Exercise regularly
A sedentary lifestyle makes muscles very weak, impairing their back support function. This may lead to chronic backpain. Physical activity has a positive impact on your health. When you exercise you improve the flexibility and strength of the muscles, joints and ligaments which support your spine.
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Regularnie uprawiaj sport
Siedzący tryb życia sprawia, że nasze mięśnie są bardzo osłabione i nie spełniają w wystarczającym stopniu swojej funkcji podtrzymywania kręgosłupa. Może to prowadzić do przewlekłego bólu pleców. Uprawianie sportu ma pozytywny wpływ na nasze zdrowie. Trenując, pracujemy nad utrzymaniem elastyczności i siły mięśni, stawów oraz więzadeł podtrzymujących kręgosłup.
Which types of physical activity are best for a healthy spine?
Physical activity is necessary to keep your spine strong and healthy. This is why it is so important to know which types of activity can help you take care of your back.
- Swimming is the most recommended type of physical activity for a stronger back. It boosts the condition of the whole structure of your spine. While you are in water your spine does not need to support the weight of your body, so no pressure is exerted on your vertebrae or ligaments. Moreover, water cushions the impact of your movements, minimizing the risk of lesions.
- Daily 30-minute walks can boost your fitness, improve the condition of your respiratory system, enhance blood flow and prevent backpain.
- Stationary bike workouts are a good way to keep your body fit. To avoid bending your back, choose a stationary bike over a traditional one. To keep the right body posture, adjust the equipment to your height, to be able to comfortably reach the pedals and handlebars.
- Pilates is an excellent type of exercise for a healthy spine. It strengthens overall body musculature and improves flexibility. It mainly works on the abdominal area. This can help to prevent back problems.
- Stretching helps to relax the muscles and eliminate backpain. It strengthens the spine and prevents future pain. Stretching improves blood flow, relaxes tense muscles and makes them more flexible. This promotes a correct body posture.
- Exercising with a gym ball engages all muscles, helping you to maintain the right posture and balance. When you are sitting on a ball, your body automatically activates natural balancing reactions to stabilize the muscles of your upper body. This reduces the chance of developing backpain in future.
Choose one of the sports above to strengthen your back muscles and prevent backpain. Dedicate 30 minutes a day to moderate physical activity. Try it!