The importance of Spine Health and Exercise Awareness
Spine Health and Exercise Awareness are essential for maintaining balance and preventing injury. The spine is the fundamental structure that supports the body’s posture. Muscles, tendons, and ligaments work together to keep the body upright, while the flexible discs between vertebrae allow smooth movement. The spine consists of 7 cervical, 12 thoracic, 5 lumbar, 5 sacral, and 4 coccygeal vertebrae. Regular exercise is crucial for spinal health, but caution is equally important improper exercise may cause serious injury. Liv Hospital Spinal Surgery Specialist Prof. Dr. Çağatay Öztürk explains the benefits of regular exercise for the spine.
Exercising without awareness can lead to injury
Regular movement is vital for spine health and exercise awareness. Physical activity includes any movement that uses energy, while exercise refers to planned, consistent movement. Regardless of your goal athletic performance or weight lossit’s essential to protect your spine during exercise. The spine is surrounded by dense muscle groups, and unmindful exercise can lead to injury. Each incorrect movement puts pressure on the spine, potentially turning a healthy habit into harm. For this reason, it’s important to learn proper form and seek guidance from professionals when beginning any new workout routine.
Warm up for 10-15 minutes
Warming up before any physical activity helps prevent injuries and supports spine health and exercise awareness. Since the spine is involved in every movement, warming up spinal muscles before exercise prepares them for activity and reduces the risk of strain. A proper warm-up increases blood flow, improves flexibility, and helps joints function smoothly, all of which protect spinal integrity.
Engage your abdominal and gluteal muscles
Engaging your abdominal muscles during exercise is key to maintaining balance and stability. The core supports our posture in all movements, helping to keep the spine aligned and preserve its natural curve. By also activating the gluteal muscles, you ensure that the lower back and waist move together as a single, stable unit, reducing the risk of strain or injury.
Be cautious when lifting weights
The lumbar region, or lower back, is the most mobile and vulnerable part of the spine. Weightlifting injuries often occur here. To protect this area, avoid excessive loads and do not lift above waist level. Always use your leg and hip muscles—not your back—to prevent spinal injury and maintain spine health and exercise awareness. Additionally, taking short rest breaks between sets allows muscles to recover and prevents unnecessary strain on spinal structures.
Reduce the load on the abdomen and hips while standing
When performing standing weightlifting exercises, you can reduce strain on your back by engaging your abdominal and gluteal muscles. The neck, like the lower back, is a highly mobile part of the spine and is particularly susceptible to injury during activities above shoulder level and weightlifting. To help prevent injury, avoid movements that place unnecessary strain on the neck muscles.
Unaware movements cause harm
The back has limited mobility because it is connected to the rib cage, and back injuries during sports often result from the dense muscle groups that surround this area. To help prevent such injuries, it is essential to spend time warming up the shoulder and back muscles before exercising. Maintaining spinal health during sports requires conscious, deliberate effort. Unaware or improper movements can be harmful. This is especially important for professional athletes, as a healthy body depends on a healthy spine.
* Liv Hospital Editorial Board has contributed to the publication of this content .
* Contents of this page is for informational purposes only. Please consult your doctor for diagnosis and treatment. The content of this page does not include information on medicinal health care at Liv Hospital .
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