Spine strength and stabilization is an important topic for many physical therapy patients, especially spine bio-mechanics and the function, injury mechanisms and rehab of the lumbar spine.
The basic Anatomy of the spine consists of three main parts. The natural spinal curves should be maintained in different positions; they are fairly stable joints unlike most of the other joints in the body which are more flexible and thus have a larger range of motion. The body is like a tree, and the spine is stable trunk while the arms and legs are like movable branches.
Key Aspects of Spine Strengthening:
- Maintain a natural lumbar curve
- Maintain disc height
- Maintain back stability- we can increase the stability of the muscles such as the glutes, lats, interior and exterior obliques
Common myths and mistakes of spine strengthening and back rehab programs:
*Stretching and increasing range of motion reduces back problems
*Increased strength makes your back more resilient
*No pain/no gain
*Need to push yourself in order to strengthen your back quickly
But in fact…
Stretching
Stretching is an important component of a back program to allow for normal motion, much of the research has shown that excessive flexibility can be problematic for the spine. Scientific evidence shows that those who have more range of motion in their backs are at a greater risk for back trouble. A balance between stability and mobility of the spine is key.
Strengthening
Strength has little association with low back health; in fact, injuries to the back are often caused by attempts to strengthen it by loading the spine (body building) or with exercises that replicate injury mechanisms (sit-ups). Muscle endurance has proven to be more protective against future back troubles.
No pain, no gain
Pain felt in the back during exercise is usually due to strain on the supporting tissues of the spine and should be avoided. Trembling of the core muscles as you increase reps or amount of time is OKAY! Muscle soreness the day after is normal, and should subside within 48 hours.
Key Spine Strengthening Exercises:
- cat & camel
- all fours progression
- plank
- side plank
- bridges
- child’s pose
