Khaberni - Regular exercise is associated with increased lifespan and improved overall health, but experts believe that a type of exercise inspired by astronaut training might offer additional benefits, including reducing back pain and possibly slowing some signs of aging.
Simon Evitts, co-founder and head of the space department at "NauteXe Global," stated in an article published by "New Scientist" magazine: What an astronaut's body undergoes in orbit somewhat resembles an accelerated version of human aging.
Remaining in space affects the spine, weakens muscles, and disrupts body balance, changes that are similar to those occurring in the body during illness or prolonged bed rest.
Experts point to what are called deep core muscles, a group of muscles responsible for stabilizing the back and hips. This group includes the transverse abdominis, the rectus abdominis, the oblique muscles, the spinal muscles, the diaphragm, the quadratus lumborum, the hip flexors, as well as the pelvic floor muscles.
However, many people focus their exercises only on the visible abdominal muscles, ignoring an important muscle known as the "multifidus" muscle, a deep muscle that supports the spine. In a zero-gravity environment in space, this muscle tends to contract, which may lead to back pain.
A study showed that this muscle could begin to atrophy just 4 days after complete rest in bed; this reflects its rapid susceptibility to lack of movement. Other research indicates that its weakness in the elderly is linked to higher levels of functional disability.
Fortunately, this muscle can be strengthened with simple exercises. A study found that the "Superman" exercise, performed by lying on the ground and lifting the arms and legs together, is one of the most activating exercises for it.
Other research showed that the three-point quadruped position, where a person lifts one limb while in a tabletop position, could also be effective, though more studies are needed.
Experts recommend exercises like the cat-cow yoga movement and the knees-down plank, along with other exercises like the traditional plank, the Bird Dog exercise, and push-pull exercises.
Simon Evitts emphasizes that improving the strength of these muscles does not necessarily require complex exercises, as even simple habits like sitting for 10 minutes without back support or using stairs instead of an elevator can help strengthen the trunk and improve body stability.
