Exercise Tip: Warming Up the Spine

With backaches and the possibility of injuring your spine you should ensure that your spine is fully warmed up prior to exercise.

The alignment of your spine is important as it connects to your nerves, which further connect to your muscles and organs. The spine plays an important role, as it is the communication method between your brain and the rest of your body, carrying out instructions via the nerves.

If a vertebra is damaged, this could seriously impact your physical performance and ability to carry out certain tasks.

If the nerves within the spine are damaged, that specific region of the body may experience pains and aches. Some of these regions could be the eyes, ears, nose, mouth, chest, heart, throat, hands, liver, kidneys, bladder, reproductive system, feet, intestines and more.

It is for this reason that the spine should be properly warmed up prior to any type of physical activity, not only to benefit the spinal activity but also help to reduce back pain and unnecessary discomfort.

Rocking the core

These are excellent ways to get the spine warmed up. Simply sit on a Swiss Ball (sometimes called a flex or exercise ball) with your feet flat on the floor, knees bent and palms against your knees. Ensure that your knees and ankles are aligned.

With these rocks you can either perform shorts bounces up and down, side to side or in a circular motion. Start off slowly and gradually increase your speed once you feel comfortable. If you suffer any back-related injuries, ensure you have the guidance of a personal trainer or physical therapist before performing these.

Cat pose

You can also perform a cat yoga pose, which helps to bend the spine backwards and forwards, giving it an all-round warm up. Kneel down on a matt with your hands flat on the floor; ensure your wrists are aligned with your shoulders and that your knees are aligned with your ankles. Take a deep breath, pulling your navel towards your spine slightly rounding your back. Keep your neck aligned with your spine, your gaze looking downwards. Exhale and push your neck back, while simultaneously pushing your hips back and allowing your lower back to arch slightly inwards.