Spinal problems can start as early as your twenties. Whatever the cause of the pain - an injury or perhaps poor posture - it can hold us back in many ways. To prevent injuries and scoliosis or spinal curvature from asymmetric loading, it is important to strengthen the spine. We can strengthen the spine in many ways - through stretching, strengthening, exercise, sports, and even by trying to stand and sit as straight as possible.<\/p>\n
How many times have our parents and teacher (or uncle) told us to sit up straight? But we didn't listen, and as a result, our backs hurt more and more often. At first we only feel it after sitting for a long time, then later we find that the pain has become a constant companion - and from there it's only a step away from a pinch, strain or other injury that can keep us bedridden for weeks.<\/p>\n
Let's see how we can help keep our spine healthy with a few simple tips:<\/p>\n
Job: <\/strong>while standing, maintain a slight spread. Tuck your tailbone in slightly and push your pubic bone forward. If done correctly, you should feel a slight dip in your lower back. Lift your chest by pulling your shoulders back and releasing. Keep your head up and don't clench your jaw! Imagine that we have a balloon attached to us behind our ears, lifting us towards our head. Note that our spinal vertebrae are located at the back of the neck, so it is important not to snap the chin up, but to stretch with the back of the neck towards the head. It will take a little time to get used to this new posture, but it is absolutely worth it! And after a while, you won't even have to pay attention to how you stand, as your body gets used to the regular posture.<\/p>\n Seating: <\/strong>if we don't count the time we spend sleeping, we spend most of our day in a sitting position. When you sit down, push yourself all the way to the back of the chair (with your buttocks touching the back of the chair). Bend your legs at 90 degrees and leave a small space between your knees and the chair. Keep your back straight, just as you would when standing. Again, it's important to keep your neck in a neutral position and your jaw relaxed - this will help prevent muscle fatigue.<\/p>\n Sleep: <\/strong>how many times have we \u201eslept\u201d on our neck or back? How many times have we woken up feeling like we've been beaten? All of this has lasting consequences for the spine. We can't pay attention to our posture and how we lie while we sleep, but there are a few things we can do to improve the quality of our sleep. The best thing is to sleep on a firm mattress. But even if you can't, you don't have to give up a good night's sleep. Get rid of oversized pillows, which can lift the upper part of the spine. Pillows that are too soft are not the best either, as they can deform in a number of ways during sleep. It is best to choose a pillow that offers adequate support, is relatively firm and not too large. If you wake up in the night and find yourself lying on your stomach, change position, as too much lying on your stomach can also deform your spine (not drastically, but still better avoided). Lying on your side and back is the best way to avoid this, and putting a pillow between your knees (if you lie on your side) or under your legs (if you lie on your back) can take pressure off your lower back.<\/p>\n Raising: <\/strong>when lifting heavy weights, do not try to carry the load on the side or on your back. Put the load down in front of you. Bend the knees (as in a squat) and place the spine in a neutral position. Lift slowly, taking care not to hunch forward. If you are not lifting a heavy barrel or suitcase, but weights (say, in a gym), listen to what your instructor or trainer says. If you are training alone, then feel free to stick to the process described above.<\/p>\n Training: <\/strong>as much as exercise can help, it can also hurt if it is not done properly. You can prevent injury by strengthening the muscles around the spine. But before you get started, warm up! Perform stretches that focus on the muscles of the back. Examples include the cat pose, mountain pose and inverted bridge. Stretching in the morning is also very useful, especially if you slept in the wrong position at night. Movements such as Pilates can help relieve tension in the spine and help you learn to maintain good posture. Pilates, light weight training and push-ups all strengthen the back.<\/p>\n Follow these simple and easy-to-follow tips to live a pain-free, healthy life!<\/p>","protected":false},"excerpt":{"rendered":" Spine problems can start as early as your twenties. Whatever the cause of the pain - an injury or perhaps poor posture - it can hold us back in many ways. To prevent injuries and scoliosis or spinal curvature from asymmetric loading, it is important to strengthen the spine. There are many ways to strengthen the spine - stretching, strengthening, gymnastics, sports, but [...]<\/p>","protected":false},"author":1,"featured_media":1097,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31,8],"tags":[43,30,14,34],"class_list":["post-1096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gerinctrening","category-pilates","tag-gerinc","tag-gerinctrening","tag-pilates","tag-preventiv-gerinctrening"],"yoast_head":"\n