How To Safely Develop A Spine Strengthening Exercise Routine

Category: Spine | Author: Stefano Sinicropi | Date: January 5, 2021

Back Strengthening

One of the most common complaints about getting older is how we wish we could go back in time and do things a little differently. Oftentimes people wish they would have taken better care of their back in their youth so that it wouldn’t be as painful as it is currently. And while we may recognize the mistakes of our youth, it’s never too late to take some positive steps and ensure our spines are healthier in the future. So with that in mind, in today’s blog we share some tips for how you can safely develop a spine strengthening exercise routine right now, no matter your age or skill.

Creating A Safe Spine Workout Routine

Whether you’re young and fit or your body has seen better days, you’ll follow similar steps in your quest to safely develop a spine strengthening exercise routine. Here are some tips to consider along the way.

  1. Start Slow – You’re committed to improving your spine health, and that’s great! But know that Rome wasn’t built in a day, and you shouldn’t expect to see huge results after a couple of workouts. In fact, if you try to make up for years away from the gym in a matter of weeks, you can actually do your spine more harm than good. Know that it’s okay to start slow and work towards longer or more intense workouts. Overdoing it to make up for lost time or to try to see results quicker can lead to even more back pain if you’re not careful.
  2. Don’t Be Afraid To Ask For Help – Don’t be afraid to ask for help or assistance with any part of your new workout routine. Whether that’s in the form of a spotter or just asking questions about the correct technique for an exercise, reach out to others for assistance. Poor techniques or dangerous exercise patterns can lead to injury. You can also lean on your physician or spine specialist for answers or for assistance developing an individualized workout routine.
  3. Listen To Your Body – Make sure you are listening to your body along the way to spot signs of a problem or an injury. It won’t always be easy to know the difference between soreness and pain, but learn to understand what is normal muscle fatigue after a workout and what suggests a bigger problem could be brewing. If pain is ever sharp, gets worse or affects the way you walk, consider skipping your workout and seeing how your body responds to extended rest. If pain persists or gets more intense, reach out to a physician for a diagnosis.
  4. Make Yourself Do The Work – In order to see results and really strengthen your spine, you need to make a habit out of exercising. Going twice a week for a couple weeks and then taking a month off really isn’t going to help you see long-term benefits, so it’s important that you carve out time regularly so that you can get your workout in for the day. You may never end up looking forward to your workout, but over time, it can feel more like a habit instead of a chore, and that can make you more likely to follow through with your routine and take care of your health.
  5. Work Your Core – Finally, in order to develop an ideal spine strengthening routine, it’s important to focus on other areas of your body besides your specific spinal muscles. Varying your workout will give your muscles some much needed time off, but it will also allow you to focus on areas that support your spine, like your core. Your core strength plays a crucial role in your spinal stability, so make sure you’re performing as many core exercises as you are spinal exercises if you really want to see long-term improvements.

If you have any questions about developing a routine or improving your spine health, reach out to Dr. Sinicropi’s office today.

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