Physical exercises that have the most impact on the spine

Exercise is beneficial, but when done incorrectly, it can pose serious risks. Know what the main precautions are!

For many, the gym is synonymous with health and well-being. But what few think about is the effect that some exercises can have on the spine when performed without due care.

Inadequate exercise, whether due to excess weight or poor posture, can turn what should be a beneficial activity into a real risk to spinal health.

The column asks for care and attention

According to neurosurgeon Lucas Vasconcelos, a spine specialist, it is necessary to pay attention to the movements and exercises that most affect this area of ​​the body, both negatively and positively.

“Exercises that positively affect the spine are those related to the core, especially the hip,” says Vasconcelos.

The professional highlights the importance of maintaining balanced muscles to maintain a healthy spine. But he also warns: If many exercises are done incorrectly, they can increase pressure on the spine and cause significant damage.

Incorrect exercise is dangerous!

One of the biggest problems in training is the inadequate implementation of exercises that involve axial loading – those in which weight is applied from top to bottom, such as deadlifting and the use of free weights.

This type of movement, when done without correct posture or with excess weight, can generate disproportionate pressure on the vertebrae, affecting the cervical, thoracic, and lumbar regions of the spine.

“Exercises with axial load generate a significant load on the spine, which increases the risk of serious injuries, such as disc herniation,” says the neurosurgeon.

Exercise, pain, cramps…

Lack of care in implementation can lead to chronic pain and inflammation, which requires attention from those who engage in physical activity.

Vasconcelos explains that one of the most common complaints among gym-goers is pain in the lower back, which can be caused by muscle cramps or repetitive stress injuries.

“At first, pain appears, followed by muscle spasms or even joint friction, which develops into local inflammatory processes. In the long term, more serious conditions may arise, such as a herniated disc,” he warns.

Furthermore, many underestimate the danger of free weight exercises or impact exercises, such as jumping jacks or errant squats.

In these cases, a lack of balance, muscular preparation and professional supervision can turn a simple series of exercises into a real threat to spinal health.

“Excess weight and poor posture are factors that can cause significant damage, especially to the lumbar spine,” highlights the specialist.

Therefore, Vasconcelos considers it necessary to have professional support, to adjust the weight and ensure the correct posture during training.

Protected column

To protect the spine and ensure that the benefits of exercise outweigh the risks, your doctor reinforces the importance of strengthening your core muscles — which include your thighs, buttocks and abdomen — through specific exercises.

“The four exercises I like best for strengthening the hip are: flexor chair, extensor chair, abductor chair, and adductor chair,” Vasconcelos says.

Strengthening this area is one of the main strategies for preventing pain and injuries to the spine, as well as improving posture and ensuring greater stability during physical activities.

Another key point is low-impact aerobic activities, such as walking or using an exercise bike, which help maintain fitness without overloading the joints and spine.

“Water activities, such as swimming and water aerobics, are great options for strengthening the upper extremities and maintaining a healthy spine,” suggests the neurosurgeon.

Vasconcelos highlights that gradual progression in weight and attention to posture are essential to avoid injuries. He advises: “I always advise starting with light loads and increasing them gradually, as the body adapts to the exercise and strengthens the muscles.”

It also reinforces the importance of performing exercises under the supervision of specialists, such as physical therapists or physical education specialists, to ensure that each movement is performed correctly and safely.

The message is clear!

When doing physical activity in the gym, it is not enough to lift weights or run on a treadmill. It is necessary to adopt a conscious posture, strengthen the correct muscles and, above all, respect the limits of the body. Otherwise, the risks to spinal health can be high, putting long-term health at risk.