Regular Exercise for Spinal Health

The spine is the fundamental structure that maintains balance in the entire body. Muscles, tendons, and ligaments connect to each other to keep the body balanced, while the flexible disc structures between the vertebrae allow the body to move. There are 7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 5 sacral vertebrae, and 4 coccygeal vertebrae, and it is crucial to engage in regular exercise for spinal health. However, caution is necessary as exercising without proper awareness can lead to serious injuries. Every incorrect movement puts strain on the spine, turning a sport intended to promote health into a source of harm. Liv Hospital Spinal Surgery Specialist Prof. Dr. ÇağatayÖztürk explained the benefits of regular exercise for the spine.

Exercising without awareness can lead to injury

Regular movement is crucial for spinal health. Physical activity encompasses any movement that consumes the body's energy. However, exercise involves planned and regular movements. Whether for professional purposes or weight loss, it's important to maintain spinal health during exercise. The spine is an area with dense muscle groups. Exercising without awareness can cause serious injuries because every incorrect movement can place undue stress on the spine, turning a sport intended to promote health into something harmful.

Warm up for 10-15 minutes

Warm-up exercises before sports are crucial in preventing injuries. This is especially important for the spine, given its dense muscle groups. Every movement involves the spine, so it's essential to warm up the spinal muscles before any exercise.

Engage your abdominal and gluteal muscles

Contracting the abdominal muscles during exercise helps maintain body balance. Our core is engaged in all movements. Contracting our abdominal muscles helps keep our posture upright and maintain the natural curve of our spine. Engaging our gluteal muscles allows us to move the lower part of our back and waist as a single unit.

Be cautious when lifting weights

The lumbar region, commonly known as the lower back, is particularly vulnerable during weightlifting. This region, named lumbar in Latin, is the most mobile part of the spine. Injuries are common during sports activities, especially weightlifting. Care should be taken not to overload the lumbar region during weightlifting. The weight should never be lifted higher than the level of your waist, and during lifting, the leg and hip muscles, not the back muscles, should be used.

Reduce the load on the abdomen and hips while standing

During standing weightlifting exercises, the load on the back can be reduced by engaging the abdominal and gluteal muscles. The neck area, like the lower back, is a mobile part of the spine. There's a high risk of injury during sports activities, especially those performed above shoulder level and during weightlifting. Movements that strain the neck muscles should be avoided.

Unaware movements cause harm

The back does not have much mobility since it's connected to the rib cage. Sports injuries to the back are often due to the dense muscle groups surrounding it. To prevent these injuries, it's important to dedicate time to warm up the shoulder and back muscles before exercising. Protecting spinal health during sports requires conscious effort. Unaware movements during exercise can do more harm than good. Especially for professional athletes, prioritizing spinal health is crucial because a healthy body is only possible with a healthy spine.