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Our Favorite Workouts for a Strong Spine
A strong spine can benefit your wellness and well-being in a range of ways. Spine strength can help protect you from injuries and back pain, for example, and lower your risk for painful conditions and their complications. But of the many options, which workout should you choose?
Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill provide personalized, comprehensive care for spine-related health problems. We can also recommend personalized lifestyle changes and exercises for a strong and healthy spine.
To start improving the strength of your own spine, consider these workouts:
1. Low-impact cardiovascular workouts
Cardiovascular exercise, also called aerobic exercise, elevates your heart rate and enhances blood flow – which carries nutrients – throughout your body. Thanks to these circulation perks, routine cardio workouts can help prevent or minimize back pain and stiffness. We especially recommend low-impact options, which won’t jar your spine or exacerbate pain.
Low-impact aerobic workouts to consider include:
- Biking
- Elliptical machine or stair stepper
- Swimming
- Walking or hiking
- Water aerobics
Aim to get at least 150 minutes of moderate cardiovascular exercise per week. Doing so also promotes healthy weight control, which lowers your risk for chronic back pain.
2. Weight training sessions
Weight training can benefit your spine by strengthening your back and core muscles and improving their function. Weight training also makes way for less body fat and a more efficient metabolism, making weight management easier.
If you’re new to weight training, start with small handheld weights, then work your way up to heavier ones. Or use exercise machines, which may be easier to use than handheld weights. Weight machines may also help you maintain proper form, which is key for spine benefits and preventing injuries.
3. Core workouts without weights
If you don’t have access to weights or weight machines or prefer to avoid them, fear not. Core workouts can be achieved without any equipment at all. You simply need your body and some basic skills.
Try side planks, for example, where you lie on your side with your torso propped up on your arm with that elbow bent. Then lift your hips off the floor until your body is aligned, holding the position for 10 seconds. Then relax for a few seconds before holding the position again.
Other core exercises to consider for spine strength include push-ups, regular planks (holding the “up” part of a push up, only propped up on your forearms), leg raises, and reverse crunches.
Whether you opt for weight training or body-only strength workouts, aim to exercise all major muscle groups through those means at least twice per week. And be sure to seek expert guidance to ensure that your workouts are safe, particularly if you have a spine condition.
To learn more about the best spine exercises or get the support or treatment you need, call Spine Institute of Florida or schedule an appointment through our website today.