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Osteoporosis of the Spine Exercises

In the treatment of osteoporosis, physical inactivity is a known risk factor. Exercise is recommended for prevention and treatment of osteoporosis because of weight bearing exercise either slows the loss of or increase bone mass. The spine can be an greatly area effect by osteoporosis. Strengthening the proper muscles will improve overall spinal health and prevent additional bone loss.

  1. Spinal Erector Muscles

    • The erector spinae is a bunch of muscles that protect and give support to the spinal column. These muscles are named the longissimus, the spinalis and Iliocostalis. The muscles of the erector spinae connect to the vertebrae, the ribs and the pelvis. The functions of the erector spinae group are to extend the spine as well as provide support.

    Erector Spinae Exercises

    • These are beginning stretch and strengthening exercises. An exercise mat, a ball and 2 to 3 pound free weights are needed for this workout.

      SUPERMANS: Lying on your back legs straight out.Pull both knees towards your shoulders and stretch as far as you can. Next, grab hold of your soles or back of your knees for additional stretch. Be sure to lift your tailbone off the floor for a full eretor spinae stretch. Repeat for 3 sets of 10.

      BACK EXTENTIONS: Lie face down, raise your arm and head along with the opposite leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and head to the starting position simultaneously. Work up to 3 sets of 12, repeat with the opposite arm/leg.

      FORWARD BENDS: Stand straight with feet together. Bend forward and grab your legs as low as you can, keeping your knees straight. Try and bend your upper body as much as possible and feel the stretch in the hamstrings and lower back. Hold for 10 seconds, increase seconds in subsequent workouts, then relax. Repeat for 3 sets of 5.

      EXTENTIONS ON THE BALL: Lying across an exercise ball, place your arms arms out in front of you and your feet planted on the floor behind you. Now slowly raise your upper body with your hips always remaining on the ball for support. Keep your arms in front of you for extra weight. Start with 3 sets of 10, adding small hand weights to increase difficulty.

      GOOD MORNINGS: While standing, place a 2 to 3 pound dumbbell in each hand and criss cross your hands at chest level. Keeping your legs stiff, bend forward at the waist, with head up, until your upper body is parallel with the floor. Hold for 3 second, and bring your upper body back up. Complete 3 sets of 12.

    Additional Recommendations

    • As with any exercise plan, check with your doctor before starting a resistance program. Incorporate all other weight bearing exercises targeting all muscles for a balanced body and maximum protection against osteoporosis. Since many people who suffer from osteoporosis are elderly, refer to your doctor or trainer for additional guidelines and recommendations for older adults.

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