Spinal Column Article

This is the article that I wrote for the Dessange Magazine for this month...enjoy.

Spinal Column

In everyday life, the spinal column is vulnerable for any kind of injury. Our goal as human beings is to fully protect the spinal column, mainly through exercise, and be aware of basic actions that can prevent any form of injury. Some of the most important actions are:
· In particular, for a healthier spinal column someone should introduce additional exercises to their exercise regime. The exercises should train the abdominal region, glutes, and legs (hamstrings, quadriceps); yet not specifically train the back musculature.
· One hour after rising from bed is recommended for anyone who prefers to start a workout or any kind of activity due the fluid level of the intervertebral discs (discs are more hydrated upon waking up).
· It is a common phenomenon that pain felt anywhere at the back area is fully related with continuous bending patterns of the spine, yet not activating the legs or the hip muscles.
· Any kind of bending, twisting or prolonged sitting of the spine should be avoided to prevent any kind of injury to the intervertebral discs. The spinal column must be kept in a straight horizontal line at all times and if prolonged sitting lasts more than 2 hours is advisable to walk or stretch to prevent tightness or pain.
· Avoid particular abdominal and back exercises. It is known that there are exercises which can interfere with back health, exclusively the intervertebral discs. Furthermore, the time spend exercising these areas should not be long whereas scientific studies depicted that negative results can lead from excessive exercise period.
· The method of BRASING is recommended while exercise or not for a more stable spinal column instead of HOLLOWING method. The BRASING technique activates mainly transverse abdominal (the inner/deeper abdominal muscle) and lower back musculature, but on the other hand the HOLLOWING technique is weakening the abdominal muscles and someone can get injured only with just minimum weight usage.
Negligence upon the field of strength and conditioning related to the spinal column can end result in unwanted and serious injuries. Always train with the right exercise guidelines reducing the number of spine pathological conditions.

Reference: ‘Ultimate Back Performance, 3rd edition, Stuart McGill.