How To Increase Spinal Bone Density With Exercise
Today I want to share this with you, so don’t give up if you have constant back pain like myself this will help.
We need a strong back as we age — to maintain good posture, stay more functional, be able to lift more (be it furniture, groceries, firewood, babies), and be pain-free and more playful with kids or grandkids. In short, to stay active life-long and have more fun. Now we can add spinal bone strengthening to our list of reasons for building stronger back muscles. In new research from Korea, women aged 60 to 75 underwent both magnetic resonance imaging of the paraspinal muscles (the muscles that run up the back along either side of the spine) and bone mineral density testing. Those women with well-developed lower back spinal muscles enjoyed higher bone density as compared to those with less back muscle mass.
1. Build your back extensor muscles. This exercise for strengthening the back was developed by the Mayo Clinic to help women who had previous spinal fractures. To perform, lay belly down on a flat surface (floor or even your bed to start) and raise your chest for a count of 10 before lowering your chest to your starting position. Practice this back extensor chest lift daily to help reduce new spinal fractures. Start with one rep per day and work up to 20 reps per day for five days a week.
2. Practice good posture, which is an exercise in itself. When your back, neck, and head are in alignment, it’s a natural workout for the muscles of your spine. Stand tall, shoulders back but relaxed — imagine that you are showing off a lovely necklace. Another way to practice good posture is to stand against a wall and adjust your body until your buttocks, shoulders, and head all touch the wall. Hold this position for a few minutes and notice the way your lower back muscles. They are getting a workout! This simple exercise can be done every day. Try to recreate this posture position as you go about your daily routine.
3. Train with weights. Many are finding weight training for bone health, especially for strengthening the spine. Working with a trainer who adjusts and monitors your progress is very helpful for anyone wanting to use weight.
4. Mindful exercises like yoga help to strengthen the spine. Several recent scientific studies document the positive effects of yoga on bone health in women of all ages. Results showed increased bone density in the spine and hips as measured by DEXA scans, as well as reduced markers of bone turnover. You want to seek out classes (online or in-person) that are safe for women with bone health issues.
We all need to strengthen our spine and our overall bones, so we can live a more normal life without worrying about fractures.
Until next time!
Cecilia
