How Can I Strengthen My Back And Spine?

How can I strengthen my back and spine? Spinal problems can start at an early age, perhaps from 29 years old. So you should try to do exercises or dynamics to strengthen your back.

It is never too early to start investing time in the health of a good posture and strengthening of the spinal area. Here are some tips to strengthen spine and back

1. Try to maintain good posture:

You may think that it is not important and we should not remind you of this. But the truth is that maintaining good posture will give good health to your spine. Good posture is about keeping your ears aligned with your shoulders and your shoulder blades tucked in.

When you have the correct alignment you will be reducing the tension in the spine. Good posture has other benefits for your health and well-being. Experts say that having a hunched posture can be related to weight gain, heartburn, migraines, anxiety, and respiratory diseases.

By adopting a suitable posture you will be helping to give the impression that you are taller, your breathing will be deeper and this will increase energy levels to improve your performance in your daily activities.

2. Deep breaths, with the stomach helps to improve and strengthen your posture:

Today there are many exercises and routines to help strengthen the lower back of the body. But today we bring you this simple exercise that by doing it you will be strengthening your spine and back in a simple and fast way.

You just have to place your hands in the abdominal area and feel in your belly as you inhale and exhale. Repeat this exercise as many times as possible throughout the day to improve your overall spine health and improve posture.

When you breathe deeply with your stomach you will be allowing the nerves that are in your spine to move through the spinal ducts helping to reduce pain and generate a feeling of your physical well-being and relaxation in general.

3. Do exercises focused on the trunk and your joints:

According to sports experts, the exercises are therapeutic, you should only invest 10 minutes of your day to perform simple routines that are focused on strengthening your spine.

When you perform neck stretches and movements from side to side, up and down, and from your ear to the shoulder, you will be helping to very effectively improve the health of your spine.

You can also exercise using light weights to improve posture and practicing some positions that are done in yoga, such as downward-facing dog, this will help you stretch your spine and when you extend your chest, with which you will also improve the health of your spine.

By doing push-ups you will also be helping to strengthen the muscles found in the spine and posture.

4. The food you eat has an important effect on your spine

Generally, people think that what you eat in your diet does not affect your spine. But the truth is that food plays an important role!

Having a healthy diet full of lean proteins, healthy fats, vegetables, and fresh fruit is good for improving your figure, strengthening your muscles that support the spine.

To strengthen your back and your spine, you must supplement with multivitamins, B complex, and omega 3, since experts in the field have confirmed with multiple studies that this helps reduce pain in the nerves found in the spine.

5. Being exposed to the sun:

Believe it or not, the sun magically affects your body, including the spine area, natural sunlight energizes your body, in short, it wakes it up and keeps it upright and in a good position.

Furthermore, when you are exposed to sunlight, this activates the production of vitamin D in the body, which is necessary for healthy bones and keeping them strong and that includes our spine.

The most advisable thing is to try to spend between 10 and 20 minutes exposed to the sun per day to gain energy and increase the production of vitamin D.

6. Pay attention to which position you sleep in and how long you sleep

Many studies confirm that lack of sleep is related to the increase in neck and back problems. You must get enough sleep (6-8 hours) and of course, sleep in a position that allows your spine to relax.

The recommended position is to sleep on your side, as this will put less pressure on your spine.

You must also create a good sleeping environment, you must choose a good mattress, a comfortable pillow, eliminate the light from outside and ensure that you have a correct temperature. Avoid using your electronics before sleeping, as this can cause insomnia.