- 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
Strong abdominal muscles develop through regular exercise and provide the following benefits.
Reduce the likelihood of recurrent back pain
Lower the risk for back injury
Improve posture
Increase the efficiency of walking (gait)
Provide stability to the low back
Help maintain an efficient curve in the low back
Reduce the risk for back surgery
Improved recovery with spinal treatment or surgery
Reduce the risk for acquired progressive abdominal protuberance
Help maintain pelvic organ position
Low Back and Abdominal Muscles and their Role during Walking
The psoas, iliacus, abdominal muscles, spinal extensors, hip joint flexors and extensors, and flexor muscles of the ankles/feet are all integrated during walking. In order to walk efficiently all of these muscle groups must contract and relax in a specific sequence cued by the nervous system. This sequence of muscle activity is referred to as muscle activation patterns. An abnormal muscle contraction sequence, such as over contraction of a muscle or under contraction of a muscle can cause a walking (gait) abnormality, back dysfunction and increased risk for back pain. Isolated strengthening of the abdominal muscles alone would be a misguided effort. A more comprehensive exercise program which includes sensory-motor training, gait training and muscle sequencing during exercise activities will provide a more effective approach to back pain.
Back Exercise and Strength Training for the Elderly
Countless research studies have proposed the benefits of exercise for the elderly including even those over 90 yeas of age. The primary benefits for the elderly are similar to those for younger individuals. The benefits include: improved balance, better cardiovascular fitness, quicker reaction time, reduced risk for osteoporosis, increased mental alertness and general improved quality of life. Strong and quick reacting muscles reduce the risk for falls. Weight-bearing exercises help build and maintain bone density, thus reducing the likelihood of progressive osteoporosis. Studies have shown that elderly individuals who participate in regular exercise programs enjoy improved memory as well as alertness.
Muscle mass and strength can be developed at all ages. All elderly individuals should be directed in an exercise program by one or more of their attending physicians. Many would benefit by a period of supervised exercise in order to adequately tailor the recommendations around their abilities and health conditions.
Walking as a Back Exercise
Individuals who have recurrent or chronic low back pain should consider the benefits of walking. It is a form of low impact exercise. It incorporates all the muscles of the torso, hip, legs and back. There are some back conditions that may become aggravated with walking. In these situations other forms of exercise such as water therapy or stationary biking may be more appropriate. The benefits of walking on the spine include:
Provision of a strong base for the erect spine by strengthening muscles of the legs and feet
Training postural mechanism which include integration of the nervous system with postural muscles
Nourish spinal structures through increased blood flow and movement of fluids within spinal tissues
Improvement of flexibility and spinal posture
Strengthening bone thus reducing the risk for osteoporosis and its complications
Helping to control weight
Improvement of spinal segment mobility (function)
Conditioning of deep and superficial spinal muscles
Increased the efficiency of walking (gait)
Reduce the likelihood of recurrent back pain
Lower the risk for back injury
Improve posture
Increase the efficiency of walking (gait)
Provide stability to the low back
Help maintain an efficient curve in the low back
Reduce the risk for back surgery
Improved recovery with spinal treatment or surgery
Reduce the risk for acquired progressive abdominal protuberance
Help maintain pelvic organ position
Low Back and Abdominal Muscles and their Role during Walking
The psoas, iliacus, abdominal muscles, spinal extensors, hip joint flexors and extensors, and flexor muscles of the ankles/feet are all integrated during walking. In order to walk efficiently all of these muscle groups must contract and relax in a specific sequence cued by the nervous system. This sequence of muscle activity is referred to as muscle activation patterns. An abnormal muscle contraction sequence, such as over contraction of a muscle or under contraction of a muscle can cause a walking (gait) abnormality, back dysfunction and increased risk for back pain. Isolated strengthening of the abdominal muscles alone would be a misguided effort. A more comprehensive exercise program which includes sensory-motor training, gait training and muscle sequencing during exercise activities will provide a more effective approach to back pain.
Back Exercise and Strength Training for the Elderly
Countless research studies have proposed the benefits of exercise for the elderly including even those over 90 yeas of age. The primary benefits for the elderly are similar to those for younger individuals. The benefits include: improved balance, better cardiovascular fitness, quicker reaction time, reduced risk for osteoporosis, increased mental alertness and general improved quality of life. Strong and quick reacting muscles reduce the risk for falls. Weight-bearing exercises help build and maintain bone density, thus reducing the likelihood of progressive osteoporosis. Studies have shown that elderly individuals who participate in regular exercise programs enjoy improved memory as well as alertness.
Muscle mass and strength can be developed at all ages. All elderly individuals should be directed in an exercise program by one or more of their attending physicians. Many would benefit by a period of supervised exercise in order to adequately tailor the recommendations around their abilities and health conditions.
Walking as a Back Exercise
Individuals who have recurrent or chronic low back pain should consider the benefits of walking. It is a form of low impact exercise. It incorporates all the muscles of the torso, hip, legs and back. There are some back conditions that may become aggravated with walking. In these situations other forms of exercise such as water therapy or stationary biking may be more appropriate. The benefits of walking on the spine include:
Provision of a strong base for the erect spine by strengthening muscles of the legs and feet
Training postural mechanism which include integration of the nervous system with postural muscles
Nourish spinal structures through increased blood flow and movement of fluids within spinal tissues
Improvement of flexibility and spinal posture
Strengthening bone thus reducing the risk for osteoporosis and its complications
Helping to control weight
Improvement of spinal segment mobility (function)
Conditioning of deep and superficial spinal muscles
Increased the efficiency of walking (gait)
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