How to Develop A Safe and Effective Spine-Strengthening Routine

How to Develop A Safe and Effective Spine-Strengthening Routine

Yes, the human spine is designed to move. However, if you’re not actually moving as much as you could be, your spine and its supporting parts could be a source of unwelcome discomfort. Fortunately, it’s never too late to develop a routine to strengthen your spine and the muscle groups that support it. Keep reading to discover what you can do to develop a safe and effective spine-strengthening routine.

Start Slowly

It’s one thing to be firmly committed to getting started with a spine-strengthening routine, and another thing entirely to overdo it so much that you end injuring your spine. Reduce your risk of unintentional injury by starting slowly instead. By gaining confidence and allowing your spine and its supporting parts to get used to a boost in activity, it will be safer to step things up later.

Luckily, there are many options with gentler, beginner-level exercise routines good for your spine. Possibilities include:

      • Walking at a comfortable pace
      • Swimming and other water-based activities
      • Yoga, Pilates, and similar controlled movement disciplines

Seek Expert Advice

There are many knowledgeable sources you can turn to for advice as you get started with a spine-strengthening routine. The most accessible and immediate one is your own regular physician. A spine specialist or chiropractor can also recommend an appropriate routine, as can a personal trainer or fitness expert familiar with spine-friendly exercise routines.

Pay Attention to Your Body

It’s perfectly normal to be sore after you’re just getting started with any type of exercise routine. What you don’t want to do, however, is ignore signs suggesting it’s best to take a day or two to rest or change up your routine. Typically, it’s best to do this if you are noticing:

  • Sudden aches and pains around your spine
  • Worsening spine-related pain if you have existing back issues
  • Trouble with mobility
  • Discomfort that’s not going away after a day or so

Commit to Your Routine

USA Today estimates nearly 70 percent of gym memberships go unused. This is often because there’s an initial commitment to a routine at first that eventually dwindles. Starting off strong and tapering off within a month or so is something you don’t want to do with any type of spine-strengthening routine, even if it’s not one that involves a gym. Plus, starting a routine and stopping it before starting again later increases your risk of injuring your spine or its supporting soft tissues. Ultimately, you’ll do yourself and your spine a favor if you develop and stick to a routine that works best for you.

Remember Your Core

The “core” refers to the muscles primarily in your trunk area. This group of muscles extends to your pelvic area and includes muscles along the side of your body that provide support to your spine as well. These muscles need to be kept strong so your spine isn’t over-stressed from your daily movements and activities.

As you can see, there are many ways to develop and maintain a spine-strengthening routine that’s just right for you. Ultimately, you’ll be rewarded with a healthier spine and the ability to enjoy the many things you look forward to in your daily life.

About Dr. Eric Chesloff

Dr. Eric Chesloff, D.C., Ph.D, is a board-certified chiropractor serving the Philadelphia Main Line since 1984, including Lower Merion Township, Haverford Township, Radnor Township, Tredyffrin Township, Easttown Township, Willistown Township, Montgomery County, Delaware County, and Chester County. Services provided include gentle spinal adjustments, sports injury care, family care, auto accident care, and health education.


Eric G. Chesloff, D.C., Ph.D.
Rosemont Plaza
1062 Lancaster Avenue
Suite 15-I
Rosemont, PA 19010
(610) 527-8491

Hours are by appointment, Monday through Saturday. Insurance is accepted, as applicable. Dr. Eric Chesloff is a Medicare provider.

Author: Bryn Mawr Chiropractic Care

Board Certified Chiropractor Serving the Philadelphia Main Line Lower Merion Township, Haverford Township, Radnor Township, Tredyffrin Township, Easttown Township, Willistown Township Montgomery County, Delaware County, Chester County, PA, Pennsylvania. Providing chiropractic care for Ardmore, Bala Cynwyd, Berwyn, Bryn Mawr, Daylesford, Devon, Gladwyne, Haverford, Malvern, Merion, Narberth, Paoli, Penn Wynne, Radnor, Rosemont, St. Davids, Strafford, Villanova, Wayne, Wynnewood, PA, Pennsylvania. Diplomate of the National Board of Chiropractic Examiners. Board Certified Chiropractor, licensed in both Pennsylvania and New Jersey, since 1986. Certified as a Chiropractic Sports Physician. Certified Independent Review and Examination Physician. Expert Witness in Chiropractic Malpractice Case Review. Diplomate of the American Board of Quality Assurance and Utilization Review Physicians. Lectured on chiropractic and good health and has appeared on radio and television. Bachelor of Science and Master of Science degrees in Chemistry, Doctorate in Higher Science Education. Has taught chemistry for more than 30 years at college level.