Our spine is also known as our backbone, not only because it’s the bones in our back, but because it also supports our body’s function, protects our spinal cord and gives our body structure and shape [1].
Made up of an impressive 33 stacked vertebrae, the spinal cord, nerves, soft tissue, facet joints and intervertebral disks, the spine is one of the most complex parts of the human body. It’s also vulnerable to injury because of how much we use it to do just about everything in our day-to-day lives.
In this month’s blog we investigate spinal health and provide tips and exercises for keeping your back in the very best shape.
What is spinal health?
Spinal health relates not only to the vertebrae making up the spine but also to the surrounding muscles, joints, and nerves. Several factors affect your spinal wellbeing, including:
Your spinal health is determined by many factors including:
- Your posture
- Your weight
- How regularly you exercise and what exercise you do
- Other health factors like underlying conditions such as osteoporosis
- Day-to-day life, including work, extracurricular activities and fitness
There are many ways to maintain a healthy spine. Some of them include:
- Seeing a physiotherapist for tailored treatment plans
- Targeted exercises to stretch and strengthen the back and spine
- Improved posture
- Using ergonomic equipment if you work at the computer
- Undertaking regular health checks with your GP and seeking treatment for unresolved or ongoing back pain.
If you’d like to book a consultation with one of our experienced physiotherapists, click here [link].
What are some common spinal conditions?
Given the spine’s central role in everyday movement, it’s not uncommon to experience spinal or back-related issues.
Some common conditions which affect spine health are:
- Back sprains and strains
- Arthritis
- Spina bifida
- Scoliosis
- Osteoporosis
- Spinal cord injuries
- Spinal stenosis, or narrowing of the spine
Over four million Australians live with back problems [2], highlighting how widespread spinal concerns can be. Thankfully, various back care strategies and physiotherapist-recommended spinal tips exist to help manage these conditions and possibly alleviate symptoms.
How to manage spinal conditions
Physiotherapy may play a significant role in managing many spinal problems. While physiotherapists can treat all parts of the body, it’s common to address back pain and injuries first, as spinal health often underpins overall movement.
Some ways you can manage spinal conditions include:
- Physiotherapy
- Exercises
- Strapping the muscle
- Over-the-counter pain relief
- Heat packs
- Medical management
- Surgery (in certain cases)
In some instances—such as with spinal stenosis—spinal physiotherapy and appropriate spinal mobility exercises may help reduce symptoms and maintain function.
Exercises for spinal conditions
Choosing the right spinal health exercises will depend on your specific condition and symptoms. Consulting with an AHPRA-registered physiotherapist may help you create a personalised routine, whether you prefer in-clinic or in-home physiotherapy sessions.
Below are some examples of spinal physiotherapy exercises often recommended for conditions like spinal stenosis, spinal disc herniation, or general back pain management. Remember to exercise caution and stop if you feel pain or discomfort.
- Knee to chest
Lie on your back with your knees bent and your feet flat on the ground. Using both hands, pull one knee up toward your chest and press it down. Hold for five seconds and return to the starting position. Repeat on each side five times.
- Bridge exercise
Lie on your back with your knees bent and feet flat on the ground. With your shoulders and head relaxed on the floor, raise your hips to form a straight line from your knees to your shoulders. Hold for 15 seconds. Go back to the starting position and repeat five times.
- Cat/Cow
Kneeling on your hands and knees, slowly arch your back, pulling your bellybutton up to the ceiling and bringing your head down. Then slowly let your belly sag toward the floor as you bring your head up. Repeat this movement five to seven times, extending more each time as comfortable.
- Shoulder blade squeeze
Sit on an armless chair or a stool, or standing. While sitting up straight, pull your shoulder blades together, and hold for five seconds, then relax. Repeat up to 10 times.
Tips for exercising with back and spine pain:
- Maintain proper technique. Your posture, especially when stretching or lifting weights can make a big difference in achieving positive outcomes
- Start with simple stretches or smaller weights and work your way up.
- Work with a physiotherapist to create a tailored exercise plan
- Make a goal for how many times you’ll do the exercises each week
Spinal stenosis exercises and spinal strengthening exercises should promote mobility and alleviate discomfort. If at any time you experience pain while exercising, stop and speak to your treating physiotherapist.
Working with Valens Care
Valens Care offers spinal physiotherapy services, including in-home physiotherapy for those who may prefer treatment outside of a clinical setting.
Our approach typically involves:
- Postural Assessment – Checking alignment and spotting any obvious imbalances.
- Flexibility, Movement, and Spinal Strength Tests – Identifying issues related to muscle tightness or weakness.
- Manual Treatment – Assessing mobility in the spine and surrounding muscles to address areas of concern.
- Pain Management – Tailoring treatments to your comfort levels, which may involve hands-on techniques or suggestions for heat/cold therapy.
- Personalised Exercise Programme – Recommending spinal care tips, spinal decompression exercises (where appropriate), and overall back care strategies tailored to your situation.
Whether you need sport and spinal physiotherapy or support for chronic back pain, our AHPRA-registered physiotherapists are here to assist.
Ready to Explore Personalised Support?
If you’re looking for further guidance on managing back pain or wish to start a programme of spinal physiotherapy, get in touch. Book a free 15-minute call to discuss your individual needs and learn how our physiotherapist-recommended spinal tips may support your spinal health.
Disclaimers:
DISCLAIMER FOR GENERAL/BROAD HEALTH CARE ADVICE THAT DOESN’T INVOLVE A TREATMENT OR PROCEDURE
All information is general and is not intended to be a substitute for professional medical advice. Valens Care can consult with you regarding your individual health needs.
References:
Sources, links and date of access. Scientific references only required for large medical device or if specifically requested.
[1] Cleveland Clinic, Spine Structure and Function, https://my.clevelandclinic.org/health/body/10040-spine-structure-and-function, accessed 27 September 2024. [2] The Australian Institute of Health and Welfare, Chronic Musculoskeletal Conditions, https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems, accessed 27 September 2024.
