8 Great Exercises to Safeguard Your Spine

8 Great Exercises to Safeguard Your Spine · 1. Knee-to-chest stretch. Knee-to-chest stretches elongate your spine and reduce lower back pain. · 2. Rotational ... WeprovideTelehealthconsultations.Callustodaytoscheduleavirtualvisit. 8GreatExercisestoSafeguardYourSpine SpineGroupBeverlyHills Blog 8GreatExercisestoSafeguardYourSpine Tweet Withupto80%ofAmericansexperiencinglowbackpainatsometimeintheirlives,it’ssafetosaythateveryoneisatriskforbackpain.Backpaincanrangefromadull,ongoingachetosharp,stabbingpain,andsufferingbackpaincansignificantlyimpactyourqualityoflife. Commoncausesofbackpainincludearthritis,musclestrain,herniateddiscs,andspinalstenosis.Whileyoucan’tpreventeverycondition,therearestepsyoucantaketosafeguardyourspineatanyage. Stretchingandexercisingyourbackhasbeenproventohelpreducepainandpreventinjury.Exercisingincreasesbloodflowtoyourspine,whichreducesstiffnessandspeedshealing.Themoreyoumove,thebetteryourmobility,andtheloweryourriskfordevelopingpainfulbackconditions. ServingpeopleinBeverlyHillsandMarinaDelRey,California,JohnRegan,MDandourteamatSpineGroupBeverlyHillsareexpertsinpreventing,diagnosing,andtreatingbackconditions.  Today,we’reheretoshareeightsimpleexercisesyoucandoathometosafeguardyourspine. 1.Knee-to-cheststretch Knee-to-cheststretcheselongateyourspineandreducelowerbackpain.Beginbylyingwithyourbackonthefloor,kneesbentandfeetflat.Usingyourhands,gentlypullonekneeintowardyourchest.Holditinpositionforfivesecondswhilepressingyourspinetothefloor.Returntothestartingpositionandrepeatwithyourotherleg.Performthisstretchtwotothreetimesoneachleg. 2.Rotationalstretch Rotationalstretchesaregentlespinaltwiststhatstrengthenyourcoremusclesandreducetensioninyourback.Startbylyingonyourback,kneesbentandfeetflatonthefloor.Stretchyourarmsouttothesideswithyourshouldersfirmlyonthefloor.Slowlyrollbothkneestoonesideandrestthemonthefloor.Holdforfiveto10seconds.Returntoyouroriginalposition,thenrepeatontheoppositeside.  3.Pelvictilt Apelvictiltisasmallmovementthatreleasestensioninyourspineandimprovesflexibility.Lieonyourback,kneesbentandfeetflat.Archyourbackandpushyourbellyup.Holdforfiveseconds,thenflattenyourbackagainstthefloorandpullyourbellyin.Holdforfiveseconds.Repeatupto30timeseachday.  4.Bridge Bridgeexercisesstrengthenyourback,buttocks,andhamstringmusclestosupportyourspine.Lieonyourbackwithyourkneesbent.Gentlyliftyourhips,keepingyourshouldersonthefloorandyourfeetinplace.Keepyourbackandbuttocksmusclesengagedforfivesecondsbeforereturningtothestartingposition.Repeatupto30timesaday.  5.Partialabdominalcurl Ahealthyspineneedsmorethanstrongbackmuscles;strongabdominalmuscleshelpsupportyourcore.Performthepartialabdominalcurlwhilelyingonyourbackwithyourkneesbentandyourfeetflatonthefloor.Placeyourhandscrossedoveryourchest,andbreatheoutwhileyouliftyourheadandshouldersabouttwoinchesoffthefloor.Keepyourneckalignedwithyourspineandholdthepositionforfiveseconds.Repeat10times. 6.Cat-cowstretch Cat-cowisatraditionalyogaposethatimprovesspineflexibility.Toperformthisstretch,beginonyourhandsandkneeswithyourkneeship-widthapart.Archyourbackandpullyourbellybuttonup(cat).Relaxyourmuscles,bringyourbellydowntowardthefloorandliftyourhipsup(cow).Repeatthreetofivetimesinarow. 7.Shoulderbladesqueeze Theshoulderbladesqueezehelpsstrengthenmusclesintheupperback.Whilesittingorstanding,bringyourspineintoproperposture.Pullyourshoulderbladestogetherintheback,andholdthepositionforfiveseconds.Relax,andrepeatthreetofivetimes. 8.Chin-to-cheststretch Thechin-to-cheststretchcanbeperformedwhilesittingatadesk.Itreleasestensionintheupperback,andit’sgreatforanyonewhoworksatacomputer.Situpstraightwithyourspinealigned,andslowlytiltyourheadforwardsoyourchintouchesyourchest.Holdforfiveto10seconds.Repeatthreetofivetimes. Alwaysconsultyourhealthcareteambeforebeginninganyexerciseroutinetomakesurethattheexercisesaresafeforyou.Whenyouregularlyperformexercisesthatfityourabilitylevelandlifestyle,youcanstrengthenyourbackandeffectivelysafeguardyourspine. Frompainpreventiontospinesurgery,findthebestinspinalcareatSpineGroupBeverlyHills.RequestanappointmentwithDr.Reganonlineorcallourfriendlyofficestafftobooktoday. YouMightAlsoEnjoy... HelpingYourChildWithScoliosis Scoliosiscandevelopatanyage,butthemostcommonagerangefordiagnosisisbetween10and15.Inthisblog,wecoversixwaysparentscanhelptheirchildwithscoliosis. HowYourSleepPositionsAffectYourNeck Whileyoumightnotoftenthinkaboutit,howyousleepcaneithersupportorstrainyourneck.Readontolearnhowyoursleeppositionaffectsyourneckandhowtobettersupportitwhileyousnooze. 4TelltaleSignsofaVertebraeFracture Spinalfractures,oftencalledvertebraefractures,arecommon,especiallyamongthosewithosteoporosis.Butnotallfracturesarecausedbyosteoporosis.Readontolearnfoursignsthatyouhaveaspinalfracture. WhatHappensifYouDelayDiscReplacementSurgery? Discreplacementsurgeryisaminimallyinvasiveprocedurethatreplacesdamageddiscswithartificialones.Inthisblog,weexploretherisksofdelayingdiscreplacementandthebenefitsofundergoingsurgery. 5ImportantReasonstoSeeaSpecialistforBackPain Nearlyeveryoneexperiencesbackpainatsomepoint,butwhenshouldyouseeaspecialist?Keepreadingtolearnfiveimportantreasonstoseeaspecialistforbackpain. CanYouWearOutaDiscinYourNeck? Youmighthaveheardthatworn-outdiscscancausebackpain,butdegenerativediscpainisn’tlimitedtoyourback.Findouthowneckdiscsgetwornoutandwhattodoaboutitinthisblog. ×