- 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
Walking and the Back
Monitoring Your Progress with a Pedometer
A pedometer is a device about the size of a small cell phone that can be placed onto a belt or waistband. The pedometer counts and records the number of steps its owner takes while walking or jogging. It can be worn all day or just during an exercise session. It serves as an effective tracking device (collecting activity data); feedback tool (providing immediate information on activity level); and an environmental cue to remind the wearer to be active.
Studies show that a simple increase in physical activity, such as increasing steps walked in a day helps maintain an optimum level of health while preventing common health problems. A pedometer can be a valuable part of a spine and postural exercise program.
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 of the muscles of the torso, hip, legs and back. There are a few back conditions that may become aggravated with walking. In these cases other forms of exercise such as water therapy or stationary biking may be more appropriate. The benefits of walking on the spine include:
1.Provision of a strong base for the erect spine by strengthening muscles of the legs and feet
2.Training postural mechanism which include integration of the nervous system with postural muscles
3.Nourish spinal structures through increased blood flow and movement of fluids within spinal tissues
4.Improvement of flexibility and spinal posture
5.Strengthening bone thus reducing the risk for osteoporosis and its complications
6.Helping to control weight
7.Improvement of spinal segment mobility (function)
8.Conditioning of deep and superficial spinal muscles
9.Increased the efficiency of walking (gait)
Stretching Before Walking
Prior to walking gentle stretches should be performed. This helps to prepare the joints and muscles to do work. It also helps increase joint and soft tissue range of motion, thereby improving physical performance and reducing the risk for injury. The stretching period should be 5-15 minutes. Discuss your exercise needs with a healthcare provider or spine specialists and find out which stretches are most appropriate for your spine health.
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Walking and the Back
Monitoring Your Progress with a Pedometer
A pedometer is a device about the size of a small cell phone that can be placed onto a belt or waistband. The pedometer counts and records the number of steps its owner takes while walking or jogging. It can be worn all day or just during an exercise session. It serves as an effective tracking device (collecting activity data); feedback tool (providing immediate information on activity level); and an environmental cue to remind the wearer to be active.
Studies show that a simple increase in physical activity, such as increasing steps walked in a day helps maintain an optimum level of health while preventing common health problems. A pedometer can be a valuable part of a spine and postural exercise program.
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 of the muscles of the torso, hip, legs and back. There are a few back conditions that may become aggravated with walking. In these cases other forms of exercise such as water therapy or stationary biking may be more appropriate. The benefits of walking on the spine include:
1.Provision of a strong base for the erect spine by strengthening muscles of the legs and feet
2.Training postural mechanism which include integration of the nervous system with postural muscles
3.Nourish spinal structures through increased blood flow and movement of fluids within spinal tissues
4.Improvement of flexibility and spinal posture
5.Strengthening bone thus reducing the risk for osteoporosis and its complications
6.Helping to control weight
7.Improvement of spinal segment mobility (function)
8.Conditioning of deep and superficial spinal muscles
9.Increased the efficiency of walking (gait)
Stretching Before Walking
Prior to walking gentle stretches should be performed. This helps to prepare the joints and muscles to do work. It also helps increase joint and soft tissue range of motion, thereby improving physical performance and reducing the risk for injury. The stretching period should be 5-15 minutes. Discuss your exercise needs with a healthcare provider or spine specialists and find out which stretches are most appropriate for your spine health.
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