Exercises that harm your back health

 

Sit-ups are good for building abdominal muscles, but bad for the lower back.

Sit-ups are exercises performed while lying down, with the legs fixed, by bending and straightening the waist back and forth. It is one of the most widely known abdominal exercises. Although it can be done anywhere without space restrictions, it is considered a representative exercise that can actually harm the back health for people with spinal diseases, the elderly, or those who are overweight. Dr. Yoon Young-moon, head of the Spine Center at Gangseo Nuri Hospital, said, "When doing sit-ups, the force direction shifts backward, causing the normal curve of the spine to bend in the opposite direction, and repeatedly bending in this process can disrupt the spinal curve." He added, "During this process, pressure is applied to the discs between the vertebrae, and if the individual has low muscle mass or disc degeneration, it can accelerate disc herniation, leading to a herniated disc."

One of the stretches we often do involves sitting or standing with legs extended and bending the waist to touch the toes. This stretch is effective for stretching the muscles at the back of the thighs, but should be avoided if you usually experience lower back pain. When performing this movement, most people bend the waist and exert force, which can increase the pressure on the discs. Especially when the lower back muscles are weak, overexerting oneself or being forced from behind can put a lot of strain on the back.

Office workers or students who sit in chairs for long periods feel stiffness because they maintain the same posture for an extended time. At this time, many people perform a behavior of twisting their waist left and right to stretch their bodies, but if a sudden large force is applied to the muscles and ligaments that are stiffened during this process, it can cause lumbar injuries such as acute lumbar sprain. Additionally, the burden on the lower back can double, accelerating disc degeneration. Director Yoon Young-moon of the Academic Department said, "Sitting for long periods is deadly for back health," and "It is necessary to do intermediate stretching, but twisting the waist forcefully enough to make a sound can put more strain on discs weakened by prolonged sitting, so it must be avoided." He added, "Just standing up every hour to stretch or take a light walk can help maintain back health."

There are exercises that help with back health, such as the plank pose and McKenzie extension exercises. The plank pose is an exercise that strengthens the core muscles that support the spine, pelvis, and abdomen, which are the central parts of the body. You should hold the position with your body straight from your head to your heels for about 30 seconds to 1 minute. It is important to maintain proper posture while looking in the mirror, and gradually increase the duration over time. The McKenzie extension exercise involves stretching the body, relaxing the muscles, and increasing flexibility. From a comfortable prone position with the stomach pressed against the floor, place both hands in front of the shoulders and straighten the arms to tilt the lower back backward. At this time, you should lift your upper body using your entire arms, and it is important to relax the lower back. Director Yoon Young-moon of the Academic Department said, "The McKenzie extension exercise strengthens the erector spinae muscles, helping to correct bent lumbar spines, which can alleviate back pain," and added, "If you feel back pain during the exercise, you should stop immediately."