Build a unique spine
'No pain, no gain', meaning 'No Pain, No Profit', a slogan launched by body builders and adopted by most athletes.
This coaching principle has been proven to indicate exactly the opposite: that it is the main cause of an injury, especially for the spine.
Therefore, if you are determined to put a strong foundation in the construction of a special and at the same time elaborate creation called the Verterbral Column, you should follow the following basic prevention strategies:
- Exercise daily. While some experts believe that exercise sessions should be performed at least three times a week, investigations have shown that lower back exercises were more beneficial when done daily.
- Exercise should not aggravate back pain. If, on the contrary, it does, then it is certain that something is wrong and you should immediately change your schedule.
- Add walking to your daily routine. Research has shown that general lumbar exercise programs (low back) combined with cardiovascular components (such as walking) are more effective both in the rehabilitation and prevention of injuries. In particular, fast walking with an upright torso and hand movement reduces the aggravating loading of the spine.
- Avoid bending the spine for at least one hour after getting out of bed. The daily fluctuation of the fluid level of the intervertebral discs (discs are more hydrated early in the morning because they have been lifted during sleep) changes the strain on the disc for the whole day. People should not perform full-orbit spine movements (e.g. excessive bending) with a load just after getting out of bed.
- More repetitions of less demanding exercises will enhance endurance and strength. Lower back exercises performed for health maintenance do not need to emphasize strength with high-load and low-repeat work, as endurance has more protective value than strength. Of course, serious strength training requires far fewer repetitions.
- Reduce prolonged sitting as it increases the risk of back pain.
- A healthy backbone depends on the proper functioning of the pelvis and hips. Power is usually produced in the hips and not at the low back in most athletes. In addition, the pelvis acts as a platform for the spine.
- Be patient and follow your schedule. While many people report almost immediate benefits, others need more time, perhaps up to three months, to see the results.
- No set of exercises is ideal for all people. Appropriate treatment should take into account an individual's training goals, be it rehabilitation or reducing the risk of injury, optimizing general health and fitness or maximizing athletic performance.
And do not forget that Reprogramming the spine means
Specialisation, Personalization
Because every person is Unique
Anastasios M. Margaritis
Occupational Health& Safety Specialist.
Bsc Physiotherapy & Sports Science.
Orthopaedic Manual Therapist.
Back Mechanic Specialist.