Try out these exercises to keep your spine healthy

Taking care of spinal health is important because it can cause sensory responses to be disrupted and impair sensations in few parts of the body. To get relief from back pain there are three types of exercise categories, i.e: Strengthening, Stretching, Aerobic.

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Having a healthy spine is very important for everyone to perform daily activities. However, most people are suffering from chronic back problems because of today's fast-paced lifestyle and unhealthy work-life balance. Our spine is made up of a series of natural curves, as and when the sitting posture is incorrect or there is insufficient support for a longer period can harm the crucial spinal nerves. It also increases the load on the spinal discs by 40%, which causes inflammation or compression of the spinal nerves. 

Maintaining spinal health is very critical as it controls all the body's vital functions. The spine is a very important structure that provides structural support to the human body. It helps maintain the posture and protects the spinal cord and nerve roots while assisting in movements. If spine health is ignored, daily activities like walking, sitting, and bending can cause excruciating pain. Also, transmitting sensory information such as touch, pressure, pain level, temperature and other sensations to the skin tissues, muscles, bone joints, and internal organs is important. Taking care of spinal health is important because it can cause sensory responses to be disrupted and impair sensations in few parts of the body. If it is untreated then it can turn out to be severe damage to the nerve's motor functions which results in permanent weakness. 

To get relief from back pain there are three types of exercise categories, i.e: Strengthening, Stretching, Aerobic. The exercises that help maintain spinal health are as follows:-

  • Pelvic tilt: It is a basic exercise that tones and strengthens the lower abdomen muscles. It requires one to lay on the back with flat feet on the floor. Then slowly push the lower back towards the ground while tightening the abdominal muscles and holding the position for 3-5 seconds. The exercise strengthens the muscles in the lower section of the spinal column.
  • Knee-to-chest stretch: The stretch helps to relax the hips, thighs, and glutes and also gives complete relaxation. To perform this exercise one has to lie on the back with both knees bent and feet flat on the floor. Keep the left knee extended straight along the floor and bring the right knee in towards the chest with help of hands. Without raising the hip straighten the spine all the way to the tailbone hold the pose for 30 seconds while inhaling deeply, repeating with the opposite leg. 
  • Aerobics Exercise: This exercise has numerous benefits which include strengthening the heart and lungs muscles. It increases energy levels, and helps improve the sleep cycle, reduces blood pressure, and promotes weight loss. The basic cardio activities like jogging, swimming, biking, walking are considered aerobic exercises it can be incorporated to a minimum of 15 minutes of these low-impact aerobic activities 3-4 times a week.