While the human spine is designed to move, it’s entirely up to you to determine how you keep your backbone and its parts moving as you go through life. Some people have regrets later in life because they weren’t more diligent about doing exercises that are good for the spine, especially if they’re currently having issues with spine-related pain. The good news is that regardless of your age, it’s never too soon or too late to develop a spine-strengthening exercise routine. Here are five ways to accomplish this goal.
1. Begin Slowly & Build Up from There
It’s great to have a desire to develop a regular exercise routine that’s good for your spine. However, if you overdo it, you could create entirely new issues with back-related aches and pains. Instead, start slowly and increase your level of activity gradually. One way to do this is to begin with gentler forms of exercise that strengthen parts of your body that support your spine in some way. Options include:
• Walking or biking at a comfortable pace
• Doing water aerobics and other water-based activities
• Trying yoga and other disciplines involving slower, controlled movement
2. Ask for Advice & Guidance
If you’re just getting started with a new routine, don’t shy away from getting some expert advice. Improper form and technique can put extra stress on your spine and make you susceptible to injuries. Doctors, spine specialists, physical therapists, and personal trainers are among the reliable sources you can turn to receive some guidance for your spine-strengthening exercise routine.
3. Listen to Your Body
Some degree of muscle soreness is normal when you’re starting a new exercise routine. At the same time, you’ll want to be on the lookout for any signs suggesting you need to take a break or ease up. As a general rule, it’s a good idea to skip a day or two of exercise or see your doctor or a Santa Monica spine surgeon if you’re experiencing:
• Sudden or worsening spine pain
• Soreness that’s not going away after a day or so
• Difficulty with walking or getting around
4. Commit to Doing the Work
Starting off strongly with a routine you do 2–3 times a week and then tapering off after a month or so before giving it another try isn’t going to do your spine any favors. You and your spine will benefit more from a firm commitment to stick to your routine. Yes, it may seem like work at first. However, a spine-strengthening routine can become less of a burden once you get into the habit of doing it.
5. Don’t Forget Your Core
Located mainly in your trunk area, core muscles include those in your abdomen, on the side of your body, and in your pelvic area. It’s important to work these muscles, since they take some of the burden of your daily movements off your spine. Just remember to vary your routine so you work different core muscle groups and don’t overstress certain areas.
If you need some additional help getting started, talk to your doctor or a spine specialist. It’s also a good idea to consult a physician if you’re currently experiencing back pain so you can be sure it’s safe to move forward with the spine-strengthening exercise routine you have in mind.
If you have existing issues with back pain, check with your doctor first to make sure your preferred type of exercise is appropriate. It’s especially important to consult your physician if you’re just returning to your normal exercise routine after recovering from a spine-related injury or treatment such as a vertebroplasty procedure. Santa Monica residents who have long-lasting, recurrent, or severe back pain should reach out to the pioneering physicians at The Spine Institute. Our caring, industry-leading professionals specialize in diagnosing and treating back pain so patients can get back to living their normal active lives. Call us today at 310-828-7757 to schedule an appointment.