The Importance of Movement for a Healthy Spine

Movement is the most vital ingredient to spine health. Proper motion increases blood flow, builds muscle strength, improves bone strength, decreases muscle tension, and provides relief from static body positioning. Spinal health is crucial because the spine controls the body's vital functions and provides the structural support necessary to maintain an upright posture. It also protects the spinal cord and nerve roots, which are essential for movement and performing everyday tasks.

Actions for Better Spine Well-being

A solid core can help stabilize the spine, aiding in lower back health and reducing pain. The muscles and tendons surrounding the spine can weaken with age or from a physical issue, making movements like turning, stretching, lifting, and bending difficult. For individuals suffering from back pain that desire a natural remedy, the guide provided offers a promising solution for quick recovery.

Full Commitment for Spine Stability

Spine stability is achieved with a comprehensive approach to building your core muscle mass. This is particularly useful when performing movements that require sudden strength and a wide range of motion, such as lifting and carrying objects.

How to Achieve a Stable Spine

Following a pyramid sequence of exercises can help you achieve a stable spine. Start with five repetitions of each movement, then reduce to three reps, and finish with a single repetition. As you become more comfortable with these movements, you can increase the number of repetitions for each exercise while maintaining the sliding pattern.

Movements to Strengthen Your Spine

Twist Up

Lie on your back. Extend one leg straight out on the floor. Bend the knee of your other leg so your foot is level on the floor. Place your hands under your lower back to maintain the natural curve of your spine. On an exhalation, lift your head, shoulders, and chest off the floor like they were fully connected. Lift off the floor just enough to feel the strain in your muscles. Avoid bending your lower back, your jawline, or letting your head tilt back. Hold for 10 seconds and then slowly lower yourself down. Complete five repetitions, then switch leg positions and repeat the sequence.

Side Board

Lie on your side with your chest up on your arm. Place your lower arm on the floor with your elbow under your shoulder. Place your free hand at the top of your hip. Pull your feet back so your knees are at a 90-degree angle. Lift your hips off the floor so they are in line with the rest of your body and hold for 10 seconds. Try to maintain a straight line from your head to your knees. Gradually lower your hips back down to the floor. Repeat multiple times, then flip to your opposite side and repeat the sequence.

Variety: For a challenge, try keeping your legs straight instead of bending them.

Bird-Canine

Get down on the floor on all fours. Extend your left arm forward while simultaneously extending your right leg straight behind your body. Ensure both the raised arm and leg are parallel to the floor. Make sure your hips are aligned with your midline and not shifted. Hold for 10 seconds and then return to the starting position. Repeat multiple times, then switch to the next arm and leg and repeat the sequence.

Consult with an Expert

For more information or professional guidance, please contact one of the following neurosurgeons.

Contact Us

NEUROSURGEON DR. DHAVAL PATEL Specialist in Brain Spine Surgery M.S.DNB Neurosurgery - New Delhi Consultant Neurosurgeon Surat Neuro Clinic Majura Gate Ring Road, Surat Unity Hospital Parvat Patiya, Surat United Green Hospital Adajan, Surat

Contact for more information: 91-9687866766

For more info, visit Surat hospitals neuro neurosurgeon brain spine surgery gujarat India