Easy Tips to Strengthen Your Spine

By Michelle Cemental

Strength is the key to physical freedom to function the way we want every day. Back and spinal complications are one of the most common types of medical complaints and injuries in the world today. Strengthening your spine can help to prevent pain and discomfort. Knowing how to build strength in your spine and back the right way, is essential to help prevent injury as well. Below are a few tips you can use to help strengthen your spine.

Spine-Strengthening Tips

  • Stretching the muscles is important for restoring range of motion and preventing injury. Gently stretching before and after any physical exercise or exertion can help reduce muscle soreness and keep your muscles long and flexible. Try using resistance bands to help stretch and improve muscle stability.

  • Two of the most commonly recommended forms of exercise for the elderly are walking and swimming. Both activities have low impact on joints and mobility. While improved aerobic capacity is good for the cardiopulmonary system and can be beneficial for most seniors.

  • Resistance training has been found to be safe and quite effective in increasing strength and function in the elderly. Older patients make similar relative, but smaller absolute, strength gains when compared with younger adults.

  • Yoga is also a great option for seniors who want to improve their spine. Yoga can help strengthen core muscles and improve posture to relieve the strain on your spine. Plus, it helps with balance and relaxation. 

  • Avoid heavy lifting. While you might be tempted to lift heavy weights or move large objects, remember that you aren't your 20-year-old self anymore. As a general rule, avoid lifting things that are more than 25% more than your own body weight

  • Stress can often play a big part in back pain. When we are stressed, our muscles tense up, which can lead to pain and discomfort — it can also lead to memory loss! If you can identify sources of stress in your life, try to avoid them. We also recommend looking for ways to relax and loosen your muscles.  

  • Are you sleeping well at night? Your mattress could be contributing to pains and aches you feel in the morning. Try out a more supportive mattress, a better pillow, a supportive mattress pad, or a different sleeping position to see if your back feels better. 

Just by adding 30 to 60 minutes of stretching, exercising and endurance exercises to your daily routine can improve your mobility and strengthen your spine in less than 60 days. If you have questions about appropriate exercises, notice a change, or are concerned about back pain, consult your primary care physician for help.

For more senior exercises, check out our infographic with balance exercises for seniorsMichelle Cemental Blog Author

*The author is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

Tags: Senior Health

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