Your Go-To Guide To Getting A Healthy Spine

First of all, before you do any exercise, it is important to prepare your body for exercise, no matter what kind of exercise you’re doing.

The goal of warming up is to heat up the body a little to help loosen up tight connective tissues and muscles. Static (holding) stretches help with joint to joint lengthening of muscles while dynamic (moving) stretches help with both the range of motion and integrity/stability of the joints.

Your warm-up can include a brisk walk or other movements, including simply dancing with big movements of the legs and arms, then moving all of your joints through a full range of motion.

Here is an example of a generalized warm up.

One simple trick to avoid the all too common sedentary lifestyle is to set an alarm for a 50-minute hour.

Allow yourself to sit for your work or leisure needs for only 50 minutes at a time then for 10 minutes move around your work and living space.

Group fitness is great because you have a built-in social network and accountability from people who expect you to show up and share the energy of the Zumba or Spinning® or circuit training class.

Yoga is another form of group fitness.

There’s a saying: Personal Trainer now or Physical Therapist later.

Learning the correct way to move for functional training or strength training goes a long way toward keeping your spine and entire core primed and resilient for whatever you face in the future.

All of the muscles in the trunk of your body go to supporting a strong and mobile core- some are deep, some are more surface and most act directly on the spine.

Strengthening, lengthening and coordinating all of your muscles will keep your core strong, long into your elder years.

Some movements call for static, bracing moves, like doing a plank, others call for rotational moves, such as russian twists.

Here is a sample of a gym based workout that will keep your core strong and healthy.

(Please do this with a qualified trainer if you are not experienced with these types of exercises.)

• Traditional sit ups and crunches not only don’t help you achieve a strong core, they can put you at rise for hurting your back.
• Likewise forward flexion (stretching the back by touching the toes while standing) should only be done once warmed up, supported with hands on bent knees.
• Anything that causes pain. Muscular discomfort is expected with vigorous exercise but joint pain is not. Stop whatever you’re doing before you feel pain, especially in your back.
• Modify everything. Simply lifting both feet off the ground while lying down can be risking for the low back

You can modify this by placing your hands under your bum, raising your legs higher or bending your legs until your core muscles are strong enough to handle the full extension of your legs inches off the floor.

Wear and tear is expected for ageing discs, but is accelerated with dehydration.

Keeping your diet bountiful in good nutrition and hydration is a big step toward delaying or avoiding back pain.

If you have a known spinal condition, if you have a history of undiagnosed back pain or are missing out in work and daily activities because of back pain, seek professional help.

If you’re not satisfied with a diagnosis or recommended treatment, continue to be proactive in your pursuit of a pain-free back.

The spine is an amazing instrument in the body - it provides both stability and mobility and helps you lean, twist, bend and straighten.

A strong back can help you lift something heavy, power through a golf swing, or tolerate a long haul flight.

A strong core supports the spine and keeps it healthy and pain-free.

Maintenance of a healthy core and spinal column is your ticket to longevity with independence.