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 which make up the spine, but all the surrounding muscles, joints and nerves which connect to and protect it.
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?
Because we put a lot of pressure on our spine every day, it can often experience general wear and tear, as well as acute injury.
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
There are countless ways you can injure your spine and back.
How to manage spinal conditions
Over four million Australians live with back problems [2], but there are treatment options available, including physiotherapy. While physiotherapists can treat all parts of the body, we often find many conditions and common pain alignments can stem from poor spinal health or injury.
Some ways you can manage spinal conditions include:
- Physiotherapy
- Exercises
- Strapping the muscle
- Over-the-counter pain relief
- Heat packs
- Medical management
- Surgery
Some conditions, such as spinal stenosis, which is the narrowing of the spine, can often be treated in conjunction with a physiotherapist and improved with appropriate exercise.
Exercises for spinal conditions
Exercise for spinal conditions depends on the condition, the pain you experience and what triggers your symptoms. Working with a qualified physiotherapist, who can help you create a personalised exercise plan may be helpful in treating conditions like spinal stenosis.
Here are some spinal stenosis exercises and spinal condition exercises for things like spinal disc herniation exercises, spinal decompression exercises, and muscle pain.
- 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
Spinal physiotherapy can be a great way to improve your overall spinal health. When you work with the team at Valens Care, we will:
- Undertake an assessment of your posture.
- Test your flexibility, movement and spinal strength.
- Undertake manual treatment of the spine and surrounding muscles to assess the movement and areas of concern.
- Treat your back and spinal pain.
- Work with you to create a personalised exercise and treatment plan for your specific injury or condition.
Whether it’s sport and spinal physiotherapy, spinal injury physiotherapy, back pain due to a chronic health condition, or a sprain for carrying your kids around the shopping centre; the team at Valens Care can help.
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.
