Discover the best exercises to strengthen and improve the flexibility of your back

Our spine is the essential support that allows us to stand and move freely. Strengthening and stretching this vital structure is essential for preventing pain and promoting overall good health.. Therefore, exploring ways to care for and exercise our spine becomes a fundamental step towards its comprehensive well-being.

How to take care of the health of your spine

Maintaining a healthy spine is essential to maintaining the quality of our life. Their carelessness can trigger serious consequences, and that is why it is essential to be attentive and worry about their care. Among the tips that can be taken to care for the spine are:

• Proper posture: You should avoid hunching your shoulders or curving your back, maintaining an upright posture when walking, standing and sitting.
• Regular exercise: It is important to perform exercises to strengthen your back muscles.
• Ergonomics: The workspace must be ergonomically designed. The height of the chair and table must be regulated to avoid back strain.
• Healthy weight: Maintaining an appropriate weight can relieve the load placed on the spine.
• Mattress and pillow: A firm mattress and an adequate pillow can take care of your back while you rest.
• Lift objects carefully: When lifting objects from the ground you should bend your knees instead of bending your back.
• Hydration and nutrition: Drinking water and maintaining a healthy diet helps keep intervertebral discs strong and hydrated.

Incorporating small healthy habits for your spine can have a great influence on it.

The best exercises to strengthen the back

The back can be strengthened effectively through a variety of exercises. Among the most recommended it is possible to highlight:

• Superman: in this exercise you must lie face down and raise your arms and legs simultaneously, strengthening the muscles of the lower and upper back.
• Rowing with elastic band: Simulating the movement of rowing strengthens the muscles of the back and shoulders.
• Plank: This exercise strengthens your back muscles and improves stability.
• Back extensions: By lying face down and raising your torso, you work the back extensor muscles.

Remember that strengthening your back muscles not only contributes to well-being, but is also essential for maintaining a healthy spine in the long term..

What exercises to do for spinal wear?

In cases where spinal wear is suffered, it is extremely important to perform exercises that minimize the impact. Some sports that can be performed with wear and tear on the spine are:

• Swimming: Water reduces the load on the spine while strengthening the spinal muscles.
• Yoga: The postures performed in yoga can improve flexibility and strengthen the back.
• Walk softly: Walking is low impact and extremely beneficial for the spine.
• Stationary bicycle– This type of exercise can be gentler compared to other cardiovascular sports.

A doctor should be consulted before starting any sport so that he or she can evaluate wear and tear and indicate the best option.

How to improve spinal flexibility

Increasing spinal flexibility can contribute to good posture and reduce posture pain. Among the exercises that can be done to improve flexibility it is possible to mention:

• Daily stretching: It is important to take a moment every day to do different stretching exercises.
• Yoga- Starting to practice yoga regularly can make a big difference in spinal flexibility and mobility.
• Pilates: This discipline focuses on strengthening and improving the flexibility of the back muscles.
• Massages: Using massage techniques can help relieve tension in muscles, improving mobility.

It is important to remember that flexibility is not achieved overnight, but must be practiced regularly.

How do you know if your back pain is serious?

Distinguishing between common back pain and a more serious problem can be essential for seeking timely medical attention and avoiding complications. Therefore, we must pay attention to signs such as:

• Duration and persistence: If the pain persists for weeks, increases over time, or does not improve with rest, it may be more than just back pain.
• Progressive worsening: If you notice that your back pain worsens over time, it is advisable to seek medical attention.
• Pain intensity: Sharp, constant pain is a reason to seek medical attention.
• night pain: If back pain is interfering with your ability to sleep and rest, it is important to get medical help.
• Medical history: History of medical conditions such as osteoporosis or autoimmune diseases should be considered when evaluating back pain.
• Fever: The presence of fever along with back pain could indicate a possible infection, which requires medical attention.
• Trauma or accident: It is essential to seek medical attention if your back pain is related to a fall, car accident, or similar injury.

Remember that each person and situation is unique. If you have a question or concern about the severity of your back pain, it is advisable to seek a professional health opinion.

Clinic specialized in Spine in Madrid

If you are experiencing back pain and have concerns about the seriousness of the situation, we recommend that you visit the Institute of Advanced Spine Surgery (ICAC) in Madrid. Our clinic has a team of highly trained professionals who are ready to help you determine the underlying cause of your pain, indicating the best way to proceed.

Do not hesitate to trust ICAC to take care of your back with the help of specialized professionals, who will be able to provide you with an accurate diagnosis and the most advisable treatment for your spine. We invite you to make an appointment so we can begin working on your recovery as soon as possible.