- Anatomy of The Spine
- Back Pain in Children
- Caring for your Spine
- Emerging Spinecare Trends
- Evaluation of Spinal Disorders
- Exercise and The Spine
- Intervention - Spinal Disorders
- Intervertebral Disc
- Non Surgical Options
- Nutrition and Spinecare
- Options for Spine Treatments
- Pregnancy and Back Pain
- Prevalence of Spine Disorders
- Sleep and the Spine
- Spinecare Introduction
- Spinehealth and Disease
- Surgical Interventions
- Treatment with Medications
- Understanding Back Pain
Spinecare Topics
Caring for your Spine
Spinal Exercises
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Spinal Exercises
The (Neutral) Power Position
The most stable position of the back is the power position. This position is characterized by a neutral position with the low back slightly arched. Maintaining this position while sitting, standing and lifting as well as during physical activities reduces the risk for back injury. You can experience the power position by standing up straight. While standing there should be a slight forward curve in the low back.
The back is designed to move through a large range of motion in flexion and extension. It can be detrimental for the spine to be held in sustained positions outside the neutral zone. It is important to maintain a protective position for the back as often as possible. Some individuals require a back support or special cushions to help them maintain this neutral position. To help find the position accentuate sway back, then flatten the back and find the position in between the two. Assume the power position throughout to condition and strengthen the muscles of the low back and the pelvis. There are also specific exercises that can be used to help maintain the power position. Exercises used to help improve low back posture are often referred to as core training or a lumbopelvic-strengthening program.
Aerobic Exercise
Aerobic exercise places an increased demand upon the heart, circulatory system and the lungs during activity. Aerobic exercise is defined as those activities that result in increased heart rate and breathing rates. For an exercise to be in the aerobic range there should be an increase in the breathing rate, but the individual should be able to hold a conversation without difficulty. Common examples of aerobic exercise include brisk walking, jogging, swimming and bicycling. There are many new pieces of exercise equipment that can be used for aerobic training. Examples include the elliptical trainer, cross country skier and the stair stepper. Aerobic exercises are usually sustained for a period of 10 -60 minutes.
Flexibility Exercise
Spinal segment stiffness and a loss of overall spine flexibility increase the risk for acquiring chronic neck and/or low back pain. Regular performance of stretching and flexibility exercises helps decrease back pain. One of the more common symptoms associated with joint (spine) stiffness is a limited range of movement with discomfort or pain at the point of limitation. Too much flexibility can lead to destabilization of a joint or joint region.
The most stable position of the back is the power position. This position is characterized by a neutral position with the low back slightly arched. Maintaining this position while sitting, standing and lifting as well as during physical activities reduces the risk for back injury. You can experience the power position by standing up straight. While standing there should be a slight forward curve in the low back.
The back is designed to move through a large range of motion in flexion and extension. It can be detrimental for the spine to be held in sustained positions outside the neutral zone. It is important to maintain a protective position for the back as often as possible. Some individuals require a back support or special cushions to help them maintain this neutral position. To help find the position accentuate sway back, then flatten the back and find the position in between the two. Assume the power position throughout to condition and strengthen the muscles of the low back and the pelvis. There are also specific exercises that can be used to help maintain the power position. Exercises used to help improve low back posture are often referred to as core training or a lumbopelvic-strengthening program.
Aerobic Exercise
Aerobic exercise places an increased demand upon the heart, circulatory system and the lungs during activity. Aerobic exercise is defined as those activities that result in increased heart rate and breathing rates. For an exercise to be in the aerobic range there should be an increase in the breathing rate, but the individual should be able to hold a conversation without difficulty. Common examples of aerobic exercise include brisk walking, jogging, swimming and bicycling. There are many new pieces of exercise equipment that can be used for aerobic training. Examples include the elliptical trainer, cross country skier and the stair stepper. Aerobic exercises are usually sustained for a period of 10 -60 minutes.
Flexibility Exercise
Spinal segment stiffness and a loss of overall spine flexibility increase the risk for acquiring chronic neck and/or low back pain. Regular performance of stretching and flexibility exercises helps decrease back pain. One of the more common symptoms associated with joint (spine) stiffness is a limited range of movement with discomfort or pain at the point of limitation. Too much flexibility can lead to destabilization of a joint or joint region.
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