Is bending your back actually bad for you?

Is Bending Your Back Actually Bad for You?

When it comes to maintaining a healthy back, there’s a common myth that bending or flexing your spine is a recipe for disaster. Many of us have been told to avoid bending or twisting at all costs, lest we risk straining or injuring our backs. However, this blanket advice may be doing more harm than good. In fact, avoiding certain movements altogether can actually weaken the muscles that support our spines, leading to increased long-term pain and stiffness.

In this post, we’ll explore the benefits of controlled back bending through safe exercises, and why learning to move with awareness and confidence can be the key to a healthier, happier back.

The Fear of Flexion

The fear of bending or flexing our spines is rooted in the idea that we’re putting unnecessary stress on our backs. This fear is often fueled by well-meaning but misguided advice from healthcare professionals, fitness trainers, and even our own bodies. We’re told to avoid movements that “put strain” on our spines, or that “put pressure” on our discs. But what does this really mean?

In reality, the human spine is designed to flex and move in all directions. In fact, the spine is capable of flexing forward, backward, and to the sides, as well as rotating and twisting. This natural range of motion is what allows us to perform daily activities, like bending to pick up a child or reaching for a book on a high shelf.

So why do we need to be so afraid of bending? The answer lies in the way we move and the way we use our bodies in daily life. When we’re constantly avoiding certain movements or restricting our range of motion, we’re actually strengthening the muscles that oppose our movements, like our hip flexors and quadriceps. This can lead to imbalances in our muscles and joints, which can put additional stress on our spines and increase the risk of injury or pain.

The Benefits of Controlled Back Bending

So what happens when we do start to bend or flex our spines? Can it really be good for us? The answer is a resounding yes. Controlled back bending through safe exercises can have a range of benefits for our spines and overall health.

1. Strengthens Spinal Muscles: When we bend or flex our spines, we’re engaging the muscles that support our spines, including our spinal erectors, latissimus dorsi, and trapezius. Strengthening these muscles can help improve our posture, reduce back pain, and prevent injuries.

2. Improves Posture: By strengthening the muscles that support our spines, we can improve our posture and reduce the strain on our backs. This can also help reduce the risk of developing conditions like sciatica, piriformis syndrome, and herniated discs.

3. Reduces Pain: Safe and controlled back bending exercises can help reduce pain and stiffness in the back, neck, and hips. By strengthening the muscles that oppose our movements, we can reduce the strain on our joints and discs, and improve our overall range of motion.

4. Increases Flexibility: When we’re afraid to bend or flex our spines, we’re actually reducing our range of motion. By incorporating controlled back bending exercises into our routines, we can increase our flexibility and improve our overall mobility.

5. Supports Daily Activities: Bending or flexing our spines is an essential part of daily life. By strengthening the muscles that support our spines, we can perform daily activities like lifting, bending, and twisting with confidence and ease.

Learning to Move with Awareness

So how can we incorporate controlled back bending exercises into our routines, and avoid the risks associated with bending or flexing our spines? The answer lies in learning to move with awareness and confidence.

1. Start Slow: When introducing new exercises or movements, it’s essential to start slow and gentle. This can help your body adjust to the new demands and reduce the risk of injury or strain.

2. Listen to Your Body: Pay attention to your body and listen to its signals. If you’re feeling strain or discomfort, stop and adjust your movement.

3. Engage Your Core: Engaging your core muscles can help stabilize your spine and reduce the risk of injury or strain.

4. Focus on Proper Form: Proper form and technique are essential when performing exercises or movements that involve bending or flexing our spines. Focus on keeping your spine long, engaging your core, and moving slowly and controlledly.

5. Practice Regularly: Consistency is key when it comes to building strength and improving flexibility. Practice controlled back bending exercises regularly to see the best results.

Conclusion

In conclusion, bending or flexing our spines is not inherently bad for us. In fact, controlled back bending through safe exercises can strengthen our spines, improve our posture, and help prevent injuries. By learning to move with awareness and confidence, we can reduce the risk of strain or injury and enjoy a healthier, happier back.

Whether you’re a fitness enthusiast, a busy parent, or simply someone looking to improve your overall health and wellbeing, incorporating controlled back bending exercises into your routine can have a range of benefits. By strengthening the muscles that support our spines, we can improve our posture, reduce pain and stiffness, and increase our flexibility and mobility.

So next time you’re tempted to avoid bending or flexing your spine, remember that it’s okay to move and bend in a way that feels natural and comfortable for your body. With practice and patience, you can learn to move with awareness and confidence, and enjoy a healthier, happier back for years to come.

News Source: https://thepfc.club/blogs/news/why-you-should-train-your-spinal-erectors-for-a-healthier-back