Improving your spine health is important at any age, but how you go about starting and building on an exercise routine is crucial, because if you go about it in the wrong way, problems can develop. In today’s blog, we take a look at some of the ways you can safely develop a spine strengthening exercise routine, and we talk about some of the risks associated with doing it incorrectly.
Safely Beginning An Exercise Routine For Your Back
Here are some tips to keep in mind when working to create an exercise program that strengthens your spine, and the pitfalls you’ll hit if you’re not careful.
- Start Slow – Rome wasn’t built in a day, and you shouldn’t expect to have a comprehensive hour-long exercise routine out of the gates, especially if you haven’t been a regular exerciser in the past. Ramping up activity too quickly is the most common reason that novice and intermediate exercisers develop an injury. You wouldn’t try to run a marathon without building up your endurance and ability, so approach spine care the same way. Add reps over time or increase your workout duration as your body shows it can safely handle what’s being asked of it.
- Variation – Regardless of whether you want to target your spine, your calf muscles or your shoulders, variation is the key to improving the targeted area. If you only work the same muscle groups, not only can they develop an injury as a result of being overstressed, but imbalances may develop between the targeted and ignored muscle groups. Having a strong upper back while being relatively weak in the core muscles is a recipe for spine injuries. Vary your workouts so different groups are targeted and develop evenly.
- Develop A Habit – One of the keys to safely improving your spine is to exercise on a regular basis with a healthy amount of downtime between sessions. As we spoke about on the blog last week, weekend warriors are at a heightened risk for back injuries because they often are very active on the weekend and relatively inactive during the busy work week. Avoid intense workouts on back to back days if possible, and again keep the idea of variation in mind. Try to find a healthy workout habit that sees you working out 4-5 times a week without going hard on the same muscle groups multiple days in a row.
- Find What Motivates You – It can be hard to get in the habit of regular exercise, so try to understand what motivates you. For some, motivation can be as simple as finding an exercise buddy who will help say “let’s do this” when you’d rather skip your workout, whereas others find it easier to stay motivated if they sign up for a half marathon or join a yoga group. Understand what motivates you and keep those motivations in your mind each and every day, and you’ll find it easier to follow through on a workout.
- Expect Soreness, Treat Pain – As you progress through your workouts, know that you’ll feel some soreness in the future. Being sore is a good sign that suggests your muscles are recovering and strengthening in the wake of activity, but pain is an indication of a problem. Listen to your body and try to decipher between soreness and pain. You can exercise if you’re sore, you just may need to stretch a little longer or cut your session a little short, but trying to push through pain can make matters worse. If you’re dealing with pain that could be caused by an injury, shut it down for a few days and give your body time to heal. If pain lingers or becomes a recurring problem, head to a spine specialist for a diagnosis so that an individualized treatment plan can be developed.
For more information about starting a spine-focused workout routine, reach out to Dr. Sinicropi’s office today.
