Three Moves for Better Spine Health

Maintaining a stable and robust core is paramount for ensuring a healthy and pain-free lower back. As individuals age or encounter injuries, the muscles and ligaments surrounding the spine can undergo weakening, leading to challenges in various movements. Strengthening the core becomes essential as it plays a pivotal role in stabilizing the spine, allowing for increased flexibility and a decreased likelihood of experiencing pain and injury.

Eric L’Italien, a distinguished physical therapist associated with Harvard-affiliated Spaulding Rehabilitation Center, underscores the significance of engaging all core muscles simultaneously. This comprehensive approach not only supports natural movements but also reduces pressure on the lower back. L’Italien advocates for three fundamental exercises, often referred to as the “big three,” developed by Dr. Stuart McGill, an expert in spine biomechanics. These exercises, namely the curl-up, side plank, and bird-dog, form a holistic regimen for achieving and maintaining a strong and stable core.

Let’s delve into the details of each exercise:

1. Curl-up:

• Commence by lying on your back with one leg extended and the other knee bent, the foot flat on the floor.

• Position your hands under your lower back to preserve the natural arch of your spine.

• On an exhale, elevate your head, shoulders, and chest off the floor without compromising the lower back’s alignment.

• Maintain this position for 10 seconds and then gently lower yourself back down.

• Alternate leg positions and repeat the sequence, aiming for a total of five repetitions on each side.

2. Side plank:

• Begin by lying on your side, supporting your upper body on your forearm, with the elbow placed under your shoulder.

• Rest your free hand on the top of your hip and draw your feet backward, ensuring your knees are at a 90° angle.

• Elevate your hips off the floor, creating a straight line from your head to your knees, and sustain this position for up to 10 seconds.

• Gradually lower your hips back down to the floor.

• Execute five repetitions on each side.

Variation: For an added challenge, straighten your legs during the exercise.

3. Bird-dog:

• Assume a hands-and-knees position.

• Lift your left arm and extend it forward while concurrently raising your right leg straight behind your body.

• Keep both the raised arm and leg parallel to the floor, ensuring that your hips align with your torso.

• Hold this position for 10 seconds and then return to the starting position.

• Repeat the sequence five times on each side.

Incorporate these exercises into your routine two or three days a week before your regular workout. As you grow more accustomed, gradually increase the repetitions, with the possibility of performing them daily. This regimen of exercises contributes significantly to spine stability, fostering overall back health and diminishing the risk of pain and injury over time.