The Best Spine Exercises
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Age, lack of exercise, faulty diets and a poor lifestyle can play havoc with the health of your spine. Injuries can add to the discomfort. Age related ailments like arthritis and osteoporosis can lead to chronic backache and pain. Spine pain is also called as lower backache and is extremely common in both men and women.
Sciatica and a slipped disc can exacerbate spine pain. Some of the other causes of spine pain are lifting heavy weights, incorrect posture, excess weight and sleeping on a soft mattress. Despite this, you can strengthen your back, spine, core and abdominal region with exercises specifically meant for the spine. This will strengthen your trunk region and make your back strong and flexible. Some of these exercises may require consultation with the doctor.
The Best Spine Exercises
Deep Breathing
Before you start any exercise for the spine, make sure you warm up by doing simple deep breathing exercises. Sit on the floor with your back and head erect and inhale and exhale deeply. Do this breathing exercise for about 2-3 minutes. This helps to transport oxygen to all your muscles.
Pelvic Rolls
This is an excellent exercise for the spine. Sit in an easy pose with your hands placed on your knees. Your head should be erect and your back should be straight and in its natural arch. Now slowly rotate your pelvis in a grinding motion. Keep a very stiff upper body. Do 30 rolls or rotations in each direction. This helps to loosen the spinal muscles.
Spinal Flexes
Spinal flexes are great for spinal strength and flexibility. Sit in an easy pose with your back and head erect. Make sure your shoulders are straight up and you are not hunched.
Now with the help of your shoulders, flex your spine forward. Hold the position for a few seconds and go back to the original position. Exhale when you relax the spine. Repeat this movement in a rhythmic fashion for 20 counts.
Photo Credit: Nycfitnessexperts.com/UsefulTools/flexibilityandstretching.html
Heel Spinal Flexes
This is the same exercise as above with a slight variation. In this, you sit on your heels with your heel firmly below your buttock. Your back and head are erect and shoulders parallel to the floor. Flex your spine forward and backward in a rhythmic fashion for 30 counts.
Neck Rolls
This exercise is not only good for the spine but also great for patients who are suffering from spondylosis or cervical vertigo. Do this exercise by sitting up straight with a relaxed spine. Now slowly roll your neck in one direction and then do the same in the opposite direction as well. Neck rolls are one of the most basic spine exercises.
Bhujang Asana
This is a Yogic asana. Lie flat on your stomach with your palms by the side of your head. Lift your upper torso and head with the help and support of your palms. Look up as you raise your torso and hold the stretch for a minute. Repeat 4-5 times. Make sure your lower body is very straight. This exercise helps to strengthen your lower and upper back.
Side Bend
The side bend is a good spine strengthener. Sit with an easy pose and place your hands behind your head. Now bend sideways aiming your elbow to the floor and towards your hip. You should feel the stretch in your side muscles and waist. Repeat for 10 counts on the other side as well.
Photo Credit: Lowerbackpainreliefinfo.com/
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