Learn how professional athletes keep track of spinal column health and what exercises they use to strengthen their back extensors. People very often tense their muscles without realizing it. In most people, the muscular corset is rather weak, which is a consequence of an inactive lifestyle. For this reason, posture worsens, which negatively affects health, as physical fatigue and stress increase. It can also cause back pain, which can be quite excruciating. Today we will talk about strengthening the muscles of the spine.
Causes of back pain
The spinal column can work for at least seven decades without failures. But for this it is necessary to monitor the condition of the muscular corset, because it is the spinal column that is the place where the maximum stresses are concentrated. High stress on the spine can cause severe stress in the neck, shoulder girdle and lumbar spine.
If the muscles are not sufficiently developed, then under the influence of this stress discomfort arises and the person, in an attempt to eliminate it, changes his posture, which causes the curvature of the spinal column. Of course, pain in the back cannot pose a danger to human life. This is why they often receive little attention. In order not to experience serious back discomfort, each person should watch their spine. First of all, we are talking about strengthening the muscles of the spine. Very often, people begin to think about it only after the pain sensations have appeared. When they disappear, the desire to strengthen the back quickly passes and the person continues to live at the same pace.
The main cause of chronic back pain is severe compression of the spinal column or a portion of it. This leads to the fact that the vertebrae move towards each other, and the intervertebral discs lose their elasticity. Most often, excessive compression of the spinal column is a consequence of insufficient development of the muscular corset, poor posture, as well as an inactive lifestyle. Let's take a closer look at all of these reasons.
- Inactive lifestyle. Today it is one of the most pressing causes of back pain. If you do not take care of strengthening the muscles of the spine, then they will gradually lose the ability to contract. This will lead to their weakening and the muscles will not be able to properly hold the spinal column. To avoid this, you need to start exercising regularly.
- Posture disorders. All postures that contradict the natural position of the spinal column become permanent as a result. This, in turn, leads to the appearance of various types of curvature of the spine. If you often assume unnatural positions for the spine, then the intervertebral discs become thinner and, as a result, degenerative processes begin in them.
- Imbalance in muscle development. Two-handedness is quite common in people, or, more simply, the ability to use two hands is equally good. As a result, we rarely use both arms to the same extent, which leads to better muscle development on your "working" side. If you, for example, love to play tennis and do it with only one hand, then this also leads to a change in the location of the vertebrae. If you look at the spinal table from the back, then it takes the form of the English letter "S".
- Weak abdominal muscles. The abdominal muscles hold the internal organs around the spinal column. They take on some of the load and thereby relieve the hips and spinal column. Any reason for the weakening of the abdominal muscles dramatically puts stress on the lumbar back, which can result in back pain.
Ways to strengthen the muscles of the spine
The most effective method of strengthening the muscles of the spine is training. If you exercise regularly, you can keep your spine in good condition for many years. In total, three groups of exercises should be distinguished, aimed at strengthening the muscles of the spine:
- Stretching.
- Power.
- Cardio.
When doing stretching exercises, you need to work at a slow pace and focus on stretching all the muscles surrounding the spinal column. When the muscle tissues located close to the spinal column have sufficient elasticity, then you will be able to perform all movements with high ease, and at the same time the load on the musculoskeletal system will be noticeably reduced.
Strength exercises should be aimed at strengthening the muscles of the abdomen and back. However, it is best for you to start doing fitness or bodybuilding and harmoniously develop your whole body. This will not only allow you to keep your spine in good condition, but you will also improve your figure, making it more attractive.
Exercises to strengthen the muscles of the spine in this video:
