Back-Alignment Exercises

The spine is one of the most-important working systems of the body. The spine enables the human body to move into many positions, as well as protecting important nerves that stem from the brain to other areas of the body. Approximately 17 inches in length, the spine consists of 33 vertebrae, which include seven vertebrae in the cervical area, four vertebrae in the coccygeal area, five vertebrae in the lumbar area, five vertebrae in the sacral area and 12 vertebrae in the thoracic area of the spine.

Stretching

• Stretching back muscles is central to back-alignment exercises.

  It is common for the spine and back to become unaligned for several reasons, such as arthritic conditions and other degenerative diseases, muscles spasms and injury. If the supporting muscles of the back are shortened, this, too, can aid in putting a back out of alignment. Re-aligning the back and spine can be accomplished with simple back-stretching exercises. A physiotherapist can advise you which back-alignment stretching exercises are safe and suited to you. Stretching exercises can be done every other day or daily, depending on your personal physical condition and the degree of your back pain. Warming up the body by walking, riding a bike or similar activities is important to do before stretching exercises to help prevent further back pain and muscle damage. Each stretch can be held for a total time of 1 to 1.5 minutes, or performed in shorter sessions, for example three reps of thirty-second stretch holds. Stretching exercises can include the pelvic tilt, knee to chest and the wall back stretch. All of these stretches aid in alignment of the back.

Restorative Exercise

• Restorative Exercise Classes can benefit back alignment

  Restorative Exercises can be used for managing and preventing back-alignment problems. There are several different types of restorative exercises that can be performed, but it is always advisable to seek professional medical advise before trying out any physical exercise when you have an existing back condition. Yoga and Pilates is considered a form of restorative exercise but other single-movement diagrams can be provided by a qualified physiotherapist or practitioner. It is advisable to exercise a minimum of 15 to 30 minutes each day, if you are a beginner. The goal of restorative exercise is to not only strengthen the supporting back muscles and bones but to also help balance the body physically as a whole, which in turn benefits the back area. Restorative exercises are catered to individuals, and individual conditions. It is very important when trying any new type of exercise that instructions be followed correctly, to prevent further damage.

Abdominal Exercise

• Lye flat on an exercise mat and only raise head neck and upper shoulders for light abdominal crunch

  Once a back or spine is out of aligned, it can be painful and difficult for many sufferers to exercise until the back has been aligned again. Prevention of back or spinal misalignment is possible through regular exercise. Exercises relating to back muscles, including stretching, are not the only type of exercises that can aid in back alignment. Abdominal exercises also play a very important and vital role. Just as the muscles in the back support the spine and back area, so do the abdominal muscles support the lower back and spinal area from the front of the body. If an individual has severe back pain and/or physical back problems, doing sit ups will not be possible with or without support. Depending on someone's medical condition, sit-ups may be a possible in the future. Once an individual knows their back is aligned properly, they can perform light abdominal exercises, such as light abdominal crunching and other similar back alignment exercises.