The spine is involved in nearly every movement and exercise. It supports the body, protects the spinal cord and allows bending, rotation and other movements. Intervertebral discs act as cushions between the vertebrae. Protecting the spine is one of the most important duties of a fitness trainer.
Functions of the spine
- Supports the body.
- Protects the spinal cord.
- Allows bending, rotation and other movements.
Intervertebral discs
The spine is made up of bones called vertebrae. Intervertebral discs sit between the vertebrae and act as cushions. They help the spine absorb stress and allow movement between the vertebrae.
Reducing unnecessary stress on the spine
Maintaining appropriate posture, using correct lifting techniques and avoiding uncontrolled movements can help reduce unnecessary stress on the spine. These three habits should be built into every session.
- Posture: keep the spine in a comfortable, controlled position during exercises, appropriate to the movement.
- Lifting technique: bring the load close to the body, use the legs and hips and avoid sudden jerking.
- Controlled movement: avoid fast, uncontrolled swinging or twisting, especially under load.
Coaching for a healthy spine
Teach clients to set up before they move. Before lifting a weight or starting an exercise, pause, check posture and begin with a controlled movement. Use mirrors, verbal cues and demonstration to help clients notice their own posture.
Increase load and intensity gradually. A spine that is asked to do too much too soon is at greater risk of discomfort.
Know when to stop and refer
If a client reports back pain that is persistent or unusual, or symptoms that concern you, stop the exercise and refer them to a healthcare professional. Do not attempt to diagnose the cause.
