The biggest risk for the spine is long-term sitting, lack of movement and incorrect posture. However, the health of the spine can be protected by regular movement, appropriate exercise and proper work habits. On the occasion of Thursday’s World Spine Day, this was stated by the leading physiotherapist from the Agel Bratislava Hospital, Patrik Vidňanský.
- The biggest risk for the spine is prolonged sitting.
- Regular movement and good habits protect the health of the spine.
- Physiotherapists recommend exercises to strengthen the core of the body.
- Ergonomic aids and correct working positions are important.
- Prevention is key to avoiding spine problems.
“The most appropriate and natural way to preventively maintain a healthy back is to move regularly and avoid sitting for long periods of time. During sedentary work, try to alternate positions and use various ergonomic aids. It is also important to strengthen the center of the body (proper breathing through the diaphragm, abdominal, pelvic and back muscles), which plays a key role in correct posture. In case of intense and unrelenting pain, it is of course important to seek professional help.” said Vidňanský.
As part of the exercises for a healthy back, he recommends, for example, cat’s back, sitting rotations or stretching the spine while standing. To exercise the cervical spine, he advises to push the chin back for a few seconds and relax or tilt the head to the sides. According to him, a properly adjusted work chair, a monitor at eye level, short breaks for stretching or diaphragmatic breathing can also help.
“Sometimes even ten to 15 minutes of exercise a day is enough to prevent pain and stiffness of the spine. Prevention is much easier and more effective than the subsequent solution and treatment of problems that have already arisen.” added the expert.
