Give Your Spine an Exercise Work Out

A variety of exercises are available to help strengthen and condition muscles that support the spine, and the best news is that they can be done at home without any special exercise equipment. Some of the exercises can be done while lying on your back in bed. How convenient is that?

Exercises for the spine are different than exercises for weight loss or heart health. The exercises specifically for the spine are intended to maintain strong and flexible muscles of your back, stomach, hips and thighs and should be considered a part of your overall health routine. Of course, we recommend that you check with your doctor before starting any exercise program. Once you get the okay, make sure you don’t overdo it by starting simply and then building up gradually. You want to help your spine, not hurt it!

The American Academy of Orthopaedic Surgeons recommends an exercise program consisting of a 10 to 30 minute workout one-to-three times daily, depending on your particular injury, pain level or overall fitness.

Consider these initial “starter” exercises that are done in a prone position and using a small pillow support, if needed:

• Ankle pumps — Lie on your back and move ankles up and down, repeating 10 times each.
• Heel slides — Lie on your back and slowly bend and straighten your knee, repeating 10 times each.
• Straight leg raises — Lie on your back with one leg straight and one knee bent. Tighten abdominals and then slowly lift leg straight up about 6 to 12 inches. Hold for 1 to 5 seconds, and then lower leg slowly. Repeat 10 times with each leg.

The Minimally Invasive Spine Institute

Tags: Back Pain, Excerise, lower back pain, Medical Tips