Your spine is one of the most complex parts of your body. It is made up of 33 separate bones that are stacked on top of each other. They are split into sections and each gap between your bones has a soft cushion, known as the disc. This supports the spine, strengthens it, and helps to ensure you can move in almost any direction.
Unfortunately, your spine is also vulnerable to a variety of injuries. That’s why you need to lift properly and take steps to strengthen your spine. It can save you a lifetime of injury and the effort of finding the best neurosurgeon.
Here are 5 Techniques That Will Help You Strengthen Your Spine
1. Knee To Chest
One of the best exercises to start with is bringing your knee up to your chest. If you can, do this while standing. If not, sit down. Work on one leg at a time and literally bring it to your chest. Hold the position for several seconds. You’ll feel the stretch in your hip and the pain in your lower back will fade.
Repeat the exercise ten times for each leg. Do this daily.
2. Get Plenty Of Sleep
When you sleep your body has the opportunity to repair itself. This is true regardless of the injury you have experienced. But, it’s not just a case of getting 8-9 hours of sleep a night. You also need high-quality sleep.
That means, getting a medium to firm mattress and, if possible, sleeping on your side with a pillow between your legs. It helps to give your spine correct alignment.
3. Core Exercises
Your core muscles are known as the ones in your abdomen and lower back. Having a strong core is essential to overall strength and balance. It also helps to relieve chronic pain.
You’ll need to target your core when exercising. That doesn’t mean doing sit-ups. Planks are surprisingly easy and can help to build a strong core.
Other core exercises include rowing, pull-ups and jogging.
4. Get a Massage
Massages are great at relieving tension in muscles which can help to reduce inflammation and reduce pain. But, they are also good at increasing blood flow. This will improve the flow of nutrients to the area and help to ensure your muscles, tendons, and other organs have the nutrients they need to heal faster.
It should be noted that while any massage will help, the most effective ones are those given by a professional sports therapist.
5- Consider Posture
Whenever you think about posture you automatically suck your stomach in and pull your shoulders back. However, adopting a good posture for a few seconds each day isn’t enough. You need to be thinking about posture all the time. That means when you’re standing, sitting, and even when you’re playing sport.
The more you think about it the more often you’ll adopt a correct posture and ultimately, the less you’ll need to think about it!