World Osteoporosis Day: 5 Easy Exercises to Strengthen Your Spine
Osteoporosis
is one of the most debilitating diseases that weakens your bones. It
makes your bones thinner and less dense than they should be, and makes
you prone to broken bones and fractures. Doctors say that while your
bones are usually dense and strong enough to support your weight and
absorb most kinds of impacts, they begin to lose density as you age. And
so, if you have osteoporosis, your bones become fragile, and the only
way to prevent that is to work out and exercise, apart from eating a
good diet.
How does exercise help strengthen bones?
Doctors say exercise reduces or slows bone loss in those with
osteoporosis of the spine, apart from strengthening muscles and
improving balance, reducing the risk of falls and injuries.
Strengthening the muscles that support the spine is particularly
important for people with osteoporosis in this region of the body.
And
while working out may not be able to fully reverse or cure
osteoporosis, it does have a range of important benefits for people with
this condition. Regular exercise:
- Reduce bone loss, slowing the progression of the disease
- Conserve remaining bone tissue
- Strengthen muscles
- Increase mobility
- Reduce pain
- Reduce the risk of fracture
Best exercises to do if you have osteoporosis
A few workouts that you can do to relieve pain and discomfort of spine osteoporosis include:
Stretching
Simple stretching techniques like hamstring, calf, and shoulder
stretches are a great way to keep your spine strong and pain-free. All
of these – which you can do easily by sitting on your chair- help with
maintaining flexibility and can be a warm-up before doing other
exercises.
However, make sure to always speak with a doctor before beginning any new exercise routine.
Extensor muscle strengthening
Your extensor muscles run alongside the spine, helping to stabilize it.
To do this exercise, you can stand straight with your back facing a
wall. Place a bouncy ball between the upper back and the wall, holding
it in place by leaning gently against it. Press back against the ball
while keeping your spine, hips, and knees straight, pivoting from the
ankles. This movement is suitable for all ability levels.
Chest raises
You need to lie on your stomach before trying this exercise. Place a
pillow under the stomach to make it easier, and then, pull your shoulder
blades together, and smoothly lift the head and chest while continuing
to look straight down. It may take time to be able to lift the head or
chest, so this may require practice. Hold for 5 seconds, followed by a
2-seond rest.
Neck press
According to experts, this particular workout is suitable for all
abilities. To do it, simply lie on your back with a pillow under your
head to support a neutral spine position. Push the head down firmly to
straighten and lengthen the spine. Then tuck the chin while keeping the
head facing upward, avoiding any jerky or sudden movement. Hold for a
slow count of 5, then relax for a few seconds.
Doctors recommend doing this exercise early in the morning and evening daily for quick relief.
Bridge exercise
To do this, lie on your back with your knees bent and your feet flat on
the floor. Keep your shoulders and head relaxed on the floor and
tighten the muscles in your belly and buttocks. Then raise your hips to
form a straight line from your knees to your shoulders. Try to stay that
way long enough to take three deep breaths. Go back to where you
started and repeat. Begin by doing five repetitions a day and slowly
work up to 30.