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Spine-Strengthening Hacks You Can Do At Home

About 80% of Americans should expect to experience at least one episode of back pain in their life according to numerous studies available from the US National Library of Medicine. For many individuals, however, back pain becomes a frequent or chronic issue that can have debilitating effects on life.

Orthopedic specialists, Dr. Marc Menkowitz and Dr. Steve Paragioudakis at the Center for the Functional Restoration of the Spine, offer the most effective spinal care available to residents in and around the New Jersey communities of Shrewsbury, Toms River, and Edison.

Read what these top-level experts say about ways to help prevent back pain.

Strengthen your spine by strengthening your muscles

Your spine is a complex series of bones, ligaments, and nerves that relies on strong muscles to help protect it against injury. Exercises that strengthen these muscles help prevent back pain.

The muscle groups that most directly affect your spine include the:

If you’re new to exercise or recovering from an injury, be sure to check with our team before beginning.

Also, appropriate form and technique are vital when performing these types of exercises and we can help you accomplish that. The most effective routines focus on all your muscle groups with a balanced approach that strengthens your back as well as your thighs, shoulders, arms, etc.

Take a walk

Walking, cycling, swimming, and other low-impact activities protect your spine from the jarring effects of running and other high-impact routines. Even athletes at the top of their game benefit from alternating between high- and low-impact workouts during their weekly training sessions.

Stretch it out

Loss of flexibility in ligaments, muscles, and tendons is another common cause of back pain and injury. Tai chi, yoga, and other similar programs offer gentle stretching exercises that keep you limber, help decrease stress, and improve muscle tone.

Develop healthy habits

Healthy nutrition, restorative sleep, and maintaining your ideal weight decrease your odds of developing back pain and other serious conditions, such as heart disease, that affect your overall health.

Sit up straight

Poor posture frequently contributes to back and neck pain since it places undue stress and strain on the muscles, ligaments, and joints of your spine. Make sure your spine is properly aligned as you sit, stand, and sleep.    

Check with the pros

Muscle and ligament strain are the most common causes of back pain and typically respond well to home treatment, including rest, over-the-counter anti-inflammatory medications, and other self-care measures.

However, other causes of back pain, such as degenerative disc disease, osteoporosis, and spinal stenosis may require specialty care to relieve your pain and prevent further damage.

Schedule a visit with one of our specialists at the Center for the Functional Restoration of the Spine if your back pain:

Also seek medical care if you have a known condition, such as herniated or bulging discs, and your back pain suddenly worsens or you develop new symptoms such as loss of bowel or bladder control.

Use our convenient online service to request an appointment or call the office to book your visit. We’re here to help! 

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