Just as the stays support the mast and the cables support the bridge, your core muscles support your spine. The muscles in your abdomen and back – which we call the “core” – are central to your everyday spine health. They are at the heart of any fitness regimen designed to strengthen a healthy or ailing back. Just as you protect your heart through cardiovascular exercises, you will benefit from strengthening your back through core exercises.

For those who are experiencing difficulties with their back, a gentle, step-by-step strengthening program is an important aspect of recovery and prevention. For those with a healthy back, maintaining or increasing strength in the core muscles is also advisable. Strong core muscles work by taking the stress off the discs and joints. Picture for a moment your bony spine, a long, curving structure consisting of 33 vertebrae from the base of your head to your tailbone. Strong muscles can take some of the stress off that backbone. This is especially important as we age because, as we know, deterioration of the joints is another unfortunate consequence of the aging process.

Our patients who have been most successful in maintaining their spine health are those who have incorporated a spine exercise program into their daily routine, right along with bathing, brushing, and flossing.

Crunches

1. Beginner-level crunches.
2. Mid-level crunches.
3. Advanced-level bicycle crunches.
4. Medicine ball rotation.

Sit on a Swiss Ball

1. Sit with thighs parallel to the floor
2. Stop slouching; use your back, abs, and glutes
3. Train your balance
4. Increase your time and training with the ball -- gradually