The waist is at the centre of the human body. Our spine has to move with the weight of the body and has to twist and flex in different directions. Core muscles strengthen the spine. In these, the muscles found in the back and the abdomen, hips, quadriceps and hamstrings together make it strong. If these muscles are kept strong, our lower back will remain healthy.
Here are some ways to keep the back strong:
An analysis of more than 25 studies found that the easiest way to strengthen the spine is to maintain movement throughout the day. That is, keep doing short walks even during the sitting job. Take a long walk on the day off. This activity makes the bones strong and protects the spinal cord. These simple exercises also decrease caries that occur with age.
- Plank exercise
The transverse abdominals are delicate sheet-like deep-set muscle that strengthens the midsection of our body. There is also the multifidus muscle that keeps the spine straight. It consists of several extensions wrapped around each vertebra like a bicycle chain. Plank exercises activate these muscles.
- Pilates
Muscle coordination and spine control are also crucial in the body. Most athletes also have back pain due to improper muscle coordination. Pilates exercise is very beneficial for this. It strengthens the core muscles. Increases the ability to control muscles.
- Good foods for the spine
Calcium is one of the essential nutrients for keeping bones healthy. If you are lactose intolerant and are a vegetarian, Finger Millet (Ragi) can be a great option to meet your calcium requirement. If you can eat non-vegetarian, then do eat boiled eggs.
Fish eaten with bones contain a good amount of calcium and vitamin D, considered important nutrients for spine and bone health. These fish are also rich in omega-three fatty acids, which relieve inflammation and neurological problems during back pain. Therefore, this problem can be corrected by including whole fish in your regular diet.
Dark chocolate is rich in magnesium, which helps make our body and spine healthy. Magnesium is one of the minerals that are primarily responsible for the structure of our bones. If magnesium is deficient in your body, then the deficiency starts being filled by the bones in such a situation. Magnesium deficiency is commonly seen in patients with back and back pain. You can use 1-2 blocks of dark chocolate or unsweetened cocoa powder in your shake, dessert, or drink to meet the requirement.
