Support the Spine with Spinal Conditioning
If you’ve suffered a back injury, you may lose muscle tone around your spine. Without this important support structure, you could be left feeling crooked and uncomfortable. Spinal conditioning may be just what you need to correct a minor spinal curve or eliminate low-grade back pain.
What is Spinal Conditioning?
This medically guided routine incorporates a variety of stretches and exercises to help strengthen the muscles in your back and restore flexibility. The program usually requires daily conditioning for four to six weeks. Once you reach the maintenance stage, you can help avoid future injuries by continuing to perform the exercises two to three days per week. The precise exercises you choose should be performed with your doctor’s supervision.
At Spinal Healthcare & Physical Medicine, we can create a safe, effective spinal conditioning program for you to treat your back pain and help you regain your active, healthy lifestyle following an injury or surgery. Here are some spinal conditioning recommendations from the American Academy of Orthopaedic Surgeons.
Preparing for Spinal Conditioning
- Warm up your muscles: Before doing any actual exercises, warm up with a low-impact activity. Five to 10 minutes of walking or riding a stationary bike is appropriate.
- Ask questions: If your doctor instructs you to perform a certain stretch or strengthening exercise, ask questions if you don’t understand how, or how often, to do it.
- Don’t ignore pain: You should never feel pain during spinal conditioning. Lower your intensity if you feel uncomfortable and let your doctor know if the pain persists.
Stretching Exercise: Head Rolls
- Sit or stand with your weight evenly distributed on both feet. Keep your shoulders relaxed during the exercise.
- Gently lower your chin to your chest.
- Roll your head to the right so your ear is above your right shoulder. Hold for 5 seconds.
- Roll your head back toward your chest and around so your left ear is above your left shoulder. Hold for 5 seconds.
- Gently roll your head in a clockwise circle three times.
- Reverse directions and roll your head in a counterclockwise circle three times.
Stretching Exercise: Kneeling Back Extension
- Get on all fours with your hands aligned with your shoulders and your knees aligned with your hips. Look at the floor to keep your neck neutral.
- Round your shoulders and point your pelvis toward the floor. Hold for 5 seconds.
- Sit back on your heels and straighten your arms, keeping your hands in their original position on the floor. Hold for 5 seconds.
Stretching Exercise: Sitting Rotation Stretch
- Sit on the floor with both legs extended in front of you.
- Cross your right leg over your left leg so your right foot sits on the floor on the outside of your left knee.
- Twist your body to the right, keeping your back straight. Put your right hand on the floor behind you for support and place your left forearm on the outside of your right thigh to help you stretch further.
- Look over your right shoulder and hold for 30 seconds.
- Slowly return to center. Repeat on the left side.
Stretching Exercise: Seat Side Straddle
- Sit on the floor with your right leg extended and left leg tucked in.
- Bend forward toward your right foot, keeping your right knee straight. Lower your head as close to your knee as possible. Grab your shin or ankle, depending on your flexibility, and hold for 30 seconds.
- Relax for 30 seconds. Repeat on the left side.
Stretching Exercise: Knee to Chest
- Lie on your back on the floor.
- Bend your right knee in toward your chest. Grasp your knee or shin to pull your leg in further.
- Tighten your abs and press your spine into the floor. Hold for 5 seconds.
- Repeat on the left side.
- Repeat with both legs pulled in together.
Strengthening Exercise: Bird Dog
- Get on your hands and knees.
- Tighten your abs, keep your back straight and raise your right arm to shoulder height above your head.
- Lift and straighten your left leg behind you.
- Squeeze your left glute and thigh. Hold for 15 seconds.
- Return to the starting position and repeat with the left arm and right leg.
Strengthening Exercise: Plank
- Lie on your stomach with your upper body propped up on your forearms.
- Tighten your abs and lift your hips off the floor.
- Squeeze your glutes and lift your knees off the floor as well.
- Hold a straight body position for 30 seconds. If this is too difficult, put your knees back on the floor and hold with just your hips lifted.
- Return to the start position and rest for 30 seconds. Repeat five times.
Strengthening Exercise: Side Plank
- Lie on your left side with your right leg straight and your left leg slightly bent. Prop yourself up on your left elbow.
- Tighten your abs and lift your hips off the floor. Straighten your left leg and lift your knees off the floor as well. Hold for 15 seconds.
- Return to the starting position, switch sides and repeat.
Strengthening Exercise: Bridge
- Lie on your back with your knees bent, feet flat on the floor and arms by your sides.
- Tighten your abs and glutes and lift your hips off the floor. Your body should from a straight line from your shoulders to your knees. Hold for 15 seconds.
- Return to the start position and rest for 15 seconds. Repeat five times.
Strengthening Exercise: Abdominal Bracing
- Lie on your back with your knees bent, feet flat on the floor and arms by your sides.
- Tighten your abs and flatten your lower back into the floor. Hold for 15 seconds. Repeat five times.
Strengthening Exercise: Crunches
- Lie on your back with your knees bent, feet flat on the floor and hands behind your head.
- Tighten your abs and lift your head and shoulders off the floor, supporting your neck with your hands. Hold for 2 seconds.
- Lower back to the start position. Repeat 10 times.
If these stretches and exercises sound beneficial, we can help customize them for you! Contact Spinal Healthcare & Physical Medicine or call us at (260) 493-6565 to schedule a visit to our New Haven office.
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