- 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
Stretching
Stretching refers to the ability to flex joints, muscles, and connective tissue through a range of motion. Stretching is one of the most neglected areas of most exercise and rehabilitation programs. Improved spinal range of motion helps to reduce harmful sustained focal pressure on weight-bearing elements of the spine. Spinal stretches should be performed at least 2 or 3 times per week.
Aerobic Exercise
Aerobic activity is also referred to as “cardio� because it is used to strengthen the heart, improve overall circulation and fitness. Progressive aerobic programs also increase tissue capacity to utilize oxygen more efficiently. Aerobic activities are generally those activities, which use larger muscle groups. They are usually rhythmic in nature requiring the use of muscles for an extended period of time. There is a wide range of aerobic activities, which an individual can choose from. Common exercises include swimming, brisk walking, stair climbing, running, skiing, tennis, cycling, and racket ball.
Anaerobic Exercise
Aerobic activities help develop strength and muscular endurance. The most common anaerobic activity is known as resistance training. This type of muscular strength training requires exerting a maximum force for a brief period of time with repeated repetitions or contractions. The exercise is generally performed until the muscle becomes notably fatigued. One of the most common anaerobic exercises is weightlifting. Before beginning any type of resistance program the individual should become familiar with using correct form and breathing techniques.
Good exercise form is especially important for spine exercises due to the common presence of problems at more than one spinal level. Exercise form can be broken down into repetition, rhythm, range of motion, and proper angle. Rhythm during an exercise should be controlled and consistent to reduce the risk for injury. The individual should inhale during the resistance phase and exhale during the push phase of exercise. This allows maximum flow of oxygen-rich blood into the muscles during the exercise session. The patient should be cautioned not to hold their breath during any exercise, because this increases intra-abdominal pressure, and increases fluid pressure within the spinal column.
Abdominal Muscles and the Back
Good abdominal muscle fitness is associated with reduced risk for back pain. Abdominal and back exercises should be performed at least 3 times per week in order to maintain strong muscles and to provide stability to the spine (back). The bony vertebrae of the spine provide support for the back but there is a complex integrated network of muscles that connect to the spine.
The back muscles can be classified into three primary categories according to function that are the 1) extensors, 2) flexors and 3) rotators.
Stretching refers to the ability to flex joints, muscles, and connective tissue through a range of motion. Stretching is one of the most neglected areas of most exercise and rehabilitation programs. Improved spinal range of motion helps to reduce harmful sustained focal pressure on weight-bearing elements of the spine. Spinal stretches should be performed at least 2 or 3 times per week.
Aerobic Exercise
Aerobic activity is also referred to as “cardio� because it is used to strengthen the heart, improve overall circulation and fitness. Progressive aerobic programs also increase tissue capacity to utilize oxygen more efficiently. Aerobic activities are generally those activities, which use larger muscle groups. They are usually rhythmic in nature requiring the use of muscles for an extended period of time. There is a wide range of aerobic activities, which an individual can choose from. Common exercises include swimming, brisk walking, stair climbing, running, skiing, tennis, cycling, and racket ball.
Anaerobic Exercise
Aerobic activities help develop strength and muscular endurance. The most common anaerobic activity is known as resistance training. This type of muscular strength training requires exerting a maximum force for a brief period of time with repeated repetitions or contractions. The exercise is generally performed until the muscle becomes notably fatigued. One of the most common anaerobic exercises is weightlifting. Before beginning any type of resistance program the individual should become familiar with using correct form and breathing techniques.
Good exercise form is especially important for spine exercises due to the common presence of problems at more than one spinal level. Exercise form can be broken down into repetition, rhythm, range of motion, and proper angle. Rhythm during an exercise should be controlled and consistent to reduce the risk for injury. The individual should inhale during the resistance phase and exhale during the push phase of exercise. This allows maximum flow of oxygen-rich blood into the muscles during the exercise session. The patient should be cautioned not to hold their breath during any exercise, because this increases intra-abdominal pressure, and increases fluid pressure within the spinal column.
Abdominal Muscles and the Back
Good abdominal muscle fitness is associated with reduced risk for back pain. Abdominal and back exercises should be performed at least 3 times per week in order to maintain strong muscles and to provide stability to the spine (back). The bony vertebrae of the spine provide support for the back but there is a complex integrated network of muscles that connect to the spine.
The back muscles can be classified into three primary categories according to function that are the 1) extensors, 2) flexors and 3) rotators.
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