World Spine Day 2023: Yoga And Exercise Required For Healthy Spine

Effectively managing spinal health involves regular physical activity, cultivating proper posture, instilling responsible lifting techniques, and fostering healthy work environments.

Yoga, Physiotherapy And Exercise Required For Healthy Spine

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The global prevalence of spinal problems affects individuals of all ages, ranging from children to the elderly, with an estimated one billion people grappling with these issues. This makes it the leading cause of disability worldwide. Effectively managing spinal health involves regular physical activity, cultivating proper posture throughout one's lifespan, instilling responsible lifting techniques, and fostering healthy work environments.

Exercises For A Healthy Spine:

In this regard, Chitharesh Natesan, who is a fitness expert said, "Maintaining a healthy spine hinges on a regimen of targeted exercises designed to fortify its foundation."

He further went on to list the exercises that help to keep the spine healthy:

• Stretching exercises gently elongate the spine, releasing accumulated tension, while twists enhance mobility, especially in the thoracic and lumbar regions.
• Core-strengthening routines, including planks and leg raises, provide essential support, reducing the risk of back pain.
• Yoga and Pilates, with their focus on alignment and controlled movements, are integral in cultivating spinal health.
• Posture correction exercises instil proper alignment habits, crucial for long-term well-being.
• Balance and stability exercises, combined with aerobic activities like swimming or brisk walking, bolster overall fitness and weight management, lessening the strain on the spine.
• Additionally, mindful breathing and relaxation techniques alleviate stress and muscle tension, ensuring a harmonious connection between body, mind, and spirit.

Yoga For A Healthy Spine:

Yoga can be especially effective at alleviating lower back pain by holding various poses. Specific muscle groups throughout the back become stronger. Many yoga poses offer a gentle approach to strengthening both the back and abdominal muscles, both of which are essential to a healthy spine. 

A strong and supple spine not only protects. Your nervous system but also for its utmost efficiency and longevity. Yoga poses are good for spine alignment. 

Kushal Ramesh, Partner- Manasum Senior Living, member, ASLI (Assoication Of Senior Living India) mentioned the following:

Tadasana, also known as Mountain Pose, is a foundational yoga pose where you stand tall with your feet together, shoulders relaxed, and arms at your sides. It's often used as a starting point for many yoga sequences and helps improve posture and balance. 

Bhujhangasana or cobra pose is a yoga pose that involves lying on your stomach and lifting your upper body while keeping your pelvis and lower body on the ground. It's a great pose for strengthening the back and stretching the chest and abdomen. To practice Bhujangasana: 

Setu Bandhasana is a yoga pose that helps stretch and strengthen the back, buttocks, and thighs.

Trikonasana is a classic yoga asana that involves a lateral stretch of the body. It's a great pose for stretching and strengthening the legs, hips, and sides of the body. It helps improve flexibility and balance while also opening the chest and stretching the legs and hips. 

Paschimottasana often referred to as Seated Forward Bend or Intense Dorsal Stretch, is a yoga pose that involves a deep forward bend while sitting. It primarily stretches the spine, hamstrings, and lower back muscles.  It is an excellent pose for stretching the back of the body and calming the mind. Regular practice can improve flexibility and reduce tension in the lower back and hamstrings. 

Balasana is a resting and comforting yoga pose often used for relaxation and stress relief. It's a simple pose that gently stretches the back, hips, thighs, and ankles.  Child's Pose is often used in yoga practice as a moment of relaxation and a way to relieve tension and stress. It's also a good pose for beginners and can be modified to suit individual needs and comfort. 

Gomukhasana is a yoga asana that involves stretching and opening the shoulders and hips. The pose is so named because the arms, in the final position, resemble the face of a cow.  Gomukhasana is a great pose for improving shoulder flexibility and hip mobility. It can be challenging, so be patient and use props if needed to reach your hands. 

Dhanurasana is a yoga pose that resembles an archer's bow, with the body forming a bow-like shape. This asana is excellent for stretching the entire front of the body and strengthening the back muscles. It is a great pose for improving posture, flexibility, and strength. As with any yoga pose, practice it mindfully and within your comfort level. 

Marjariasana is a combination of two yoga poses that are usually practised together to warm up the spine and improve flexibility. It's often used in the context of a flowing yoga sequence.  Cat-Cow Pose is an excellent way to warm up the spine, increase flexibility, and release tension. It's often used as a part of a yoga practice to transition between poses and enhance spinal mobility. 

Shalabhasana is a yoga asana that focuses on strengthening the back, especially the lower back muscles, and improving flexibility in the spine. It is an effective pose for strengthening the muscles of the lower back and improving posture. It can also help alleviate mild back pain when practised regularly. Be sure to engage your core and maintain proper alignment to avoid straining your back. 

The Role Of Physiotherapy In Spinal Health:

Physiotherapy for spinal injuries plays a pivotal role in empowering individuals with such injuries to lead their fullest lives. This form of therapy strives to enhance mobility, strength, and flexibility, making daily activities more manageable and secure. Beyond the physical benefits, it also addresses mental health concerns. Coping with a spinal injury can be profoundly challenging, potentially leading to feelings of isolation or diminished self-esteem. Thus, physiotherapists play a crucial role in providing emotional support alongside practical guidance on maximizing existing abilities to regain independence.

Tamilarasu Kumarappan, who is a Chief Physiotherapist at Jindal Naturcure Institute said, "The focus of physiotherapy lies in restoring normal movement patterns of the spine to alleviate and prevent pain. This is achieved through techniques like joint mobilizations, soft tissue therapies, and enhanced movement through mobility, flexibility, and strengthening exercises."

"The objective of physical therapy is threefold: to alleviate back pain, enhance functionality, and equip the patient with a maintenance regimen to forestall future spinal complications. Depending on the individual's needs, treatment may range from the education and intervention provided during the initial assessment to months of ongoing rehabilitation. Common forms of physical therapy encompass Passive Physical Therapy, which incorporates modalities administered to the patient, such as heat application, ice packs, and electrical stimulation. Conversely, Active Physical Therapy concentrates on tailored exercises and stretching routines. In the majority of cases pertaining to back pain-related spinal issues, active exercise constitutes the focal point of the physical therapy program," he added.

"In the pursuit of enhanced mobility and function of affected areas, physiotherapists employ a range of techniques, including manual therapy, targeted exercises, and postural correction. Manual therapies aim to alleviate pain and enhance movement through focused massage, stretching, and alignment of the spinal cord. Exercises serve to boost coordination and strength in the affected area, while also reinstating normal range of motion. Posture modifications contribute to sustaining healthy body positioning, thereby promoting efficient movement patterns and reducing the risk of further injury. In addition to these conventional approaches, modern technology affords specialists the opportunity to employ cutting-edge treatments like electrical stimulation or functional electrical stimulation, which directly stimulate the muscles below the site of injury to enhance their strength and control.