Dr. Stefano Sinicropi, M.D.

One of the most common complaints we hear in our office is in regards to lower back pain, and when you think about it, it makes sense. Your lumbar spine is tasked with supporting an immense amount of stress throughout the day, not only when you’re standing, but oftentimes when you’re sitting on the couch or driving in the car. Keeping your lumbar spine healthy doesn’t just happen by accident, you’ll want to work to protect this area and strengthen it on a regular basis. In today’s blog, we share five tips for supporting and strengthening your lumbar spine.

How To Support And Strengthen Your Lower Back

Here’s a look at five things you can do on a regular basis to help improve your spinal strength and keep your lower back supported.

1. Exercise – Exercise is by far one of the best things you can do to strengthen your spine and the soft tissues that help support your lower back. However, you need to be smart about the way you exercise. If you’re always exercising in the same manner (running, for example), you’re only going to develop the same muscle groups and stress the same areas of your body. You’d be amazed at how much stress the lower spine handles with each step you take during a run. Vary your workouts, target your spine and be deliberate in how you exercise to help develop your lumbar spine.
2. Improve Your Posture – One of the easiest things you can do to improve your lumbar spine health is to perform regular posture checks and make adjustments if you find that you’re out of alignment. Don’t be slouched forward at your desk or leaning back while driving, because this will put excess stress on certain areas of your spine. Strive to have good posture when seated or when moving, with your head directly above your shoulders. This will help disperse stress evenly across your spine and prevent one area from having to handle excess pressure.
3. Invest In Support Pieces – If you are going to be putting a lot of stress on your spine, it makes sense to protect and support it with additional safety pieces. You can buy a lumbar support column to fit in your office chair or while you’re driving in the car, and this can help support your spine and keep it in the proper position. There are also support belts for weightlifters and for some types of professions to help provide extra support for the lower back if you’re lifting, bending or twisting. Invest in products that help to protect your lumbar spine if you’re going to be stressing it with activity.
4. Check Your Bed – If your bed is seven years or older, it may not be providing the best support for your spine any longer. Sleeping isn’t a physically demanding activity, but anyone who has slept poorly knows just how taxing it can be to wake up feeling stiff or sore because of how they slept. Try out a few different mattresses and find something that really works for your spine and allows you to get restful, uninterrupted sleep.
5. Manage Your Weight – Finally, another thing you can do to protect your lumbar spine from degeneration or injury is to work to lose a few pounds. The more you weigh, the more weight your body needs to disperse as you move. Conversely, if you lose a few pounds, that takes some extra stress off of your spine. Try to work towards a healthier weight, and your spine will thank you for it.

For more tips on how you can protect and support your lumbar spine, reach out to Dr. Sinicropi and the team at the Midwest Spine & Brain Institute.

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