Tara and I will be conducting complimentary spinal screenings tomorrow (Tuesday 8th of July) at Anytime Fitness Lane Cove from 5.30 to 7.30pm. If you’re a member, please come and say hi and learn more about your spine.

Exercising regularly will help keep your spine in great condition, prevent back injuries and reduce back pain. Below are just a few examples of strengthening exercises that can be done at home and do not require expensive equipment. The following is an excerpt of exercises outlined by the Colorado Spine Institute. Read their full program here.

For lower back strength and stability:

• Pelvic Tilt
  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles.
  • Tilt your pelvic bone up while pressing your lower back toward the floor.
  • Visualize “pulling” your navel through your abdomen towards the floor.
  • Hold for 3-5 seconds, then relax.
  • Do 10-20 repetitions.

For upper body strength and Stability:

• Shoulder Shrugs
  • Stand on the floor with your feet shoulder-width apart.
  • Keeping your head straight, slowly raise your shoulders up toward your ears.
  • Hold for 3-5 seconds.
  • Then press your shoulders down as far as possible and hold for 3-5 seconds.
  • Do 10-20 repetitions.

When performing strengthening exercises, keep the following in mind:

• Strengthening exercises should be done 3-4 days a week.
• Perform these exercises slowly and smoothly; avoid sudden or jerking movements.
• Do not hold your breath during exercise. Exhale on the exertion.
• If you experience any pain, stop exercising immediately.

Of course, never start any new exercise regimen without seeing your doctor first. Read more about exercising for a healthy spine here. 

regards,

Dr Sarah MacNeil

Please follow Chiropractic Central  on Facebook to stay up to date with our news and continue the conversation.

You can also follow Chiropractic Central’s Instagram account too (@ChiroCentral).