A strong spine is the backbone of our physical well-being. Beyond mere structural support, it enables mobility, stability, and proper posture. From daily tasks to athletic endeavors, a healthy spine ensures efficiency and reduces the risk of injury.
Moreover, it serves as the channel for vital nerve impulses, connecting the brain to the body. A strong spine fosters resilience against the pressures of sedentary lifestyles and aging, promoting longevity and quality of life. Proper care through exercise, ergonomic practices, and mindful movement maintains spinal health, safeguarding against ailments like chronic pain and degenerative conditions. Indeed, a strong spine is foundational to overall health.
According to Dr Arun Bhanot, Director- Spine Surgery, CK Birla Hospital, Gurugram, our spine forms the core of our body that provides a stable base for nearly all our body movements.
“One of the most common musculoskeletal complaints is back pain often stems from weak muscles that struggle to support the spine adequately. Strengthening these muscles ensures effortless bending, twisting, and lifting with reduced stress on the joints and discs,” Dr. Bhanot told Financial Express.com.
He also explained that while core exercises are great, you must target various exercises involving back muscles like supermans, cat-cows, and seated rows.
“It is crucial to incorporate exercises that mimic everyday activities like carrying groceries or bending to pick things up. To counter bad posture, you must ensure stretching your chest, neck, and hamstrings throughout the day,” he said.
Some of the tips for maintaining good spine strength include adequate water intake to keep your discs plump and healthy, he explained.
Get enough calcium and vitamin D through your diet or supplements (if required) for optimum bone density, he emphasised.
“Before starting your gym/exercise routine you must warm up with light cardio and stretching to prepare your muscles. Do not overexert yourself, be gentle, and take rest when required. Stress can also contribute to back pain, so address stress through relaxation techniques or therapy. Lastly, you can also go for therapies like acupuncture, massage therapy, and chiropractic care to ensure good spinal health,” he added.