Studies show that improving the strength of back muscle has benefits in preventing vertebral fractures and back pain far down the road. When postmenopausal women used hand weights to improve back strength over a period of two years, they still tested stronger than their peers 10 years later. And their bones, especially the bones in their back, also were stronger than those of women their age who hadn’t exercised.

This translated directly into the number of vertebral fractures each group experienced. The back-strengthening exercises reduced the likelihood of suffering a vertebral fracture by almost three times.

Back Exercises
The best exercise routine will combine stretching exercises that increase flexibility and range of motion with core exercises for strength. Check with your doctor before beginning any exercise routine.

Core exercises:
Side Bridge. On your side with knees bent at 90 degrees, push yourself up on your elbow, keep your neck in a straight line with your back and hold your stomach in. Lift your hips off the floor keeping your head, shoulders and hips in a straight line. Hold for 10 seconds, working towards 30 seconds.

Plank. Push yourself up onto your elbows and knees. Keep shoulders, hips and knees in a straight line. Hold 10 seconds, working towards 30 seconds.

Laterals. Stand with your feet shoulder width apart. Hold a ball directly in front of you. Keep your stomach muscles tight and feet flat on the floor; turn from side to side. Repeat 10 times. You can make this harder by using progressively heavier balls.

Lower Back. Stand with feet shoulder width apart, knees bent, about 18” in front of a wall (with your back to the wall). Tighten your stomach muscles, then reach through your legs to touch the wall, keeping hips and knees bent. Use your hips to push your body back to a standing position, then extend your arms and reach over your head and slightly backward.

Stretching Exercises:
Neck Stretches. Nod your head slowly forward, bringing your chin toward your chest. Turn your head from side to side very slowly until your chin points to your shoulder. Tilt your head slowly from side to side, bringing your ear above your shoulder.

Shoulder Rolls. Roll your shoulders forward, then backward in a circle. Begin with little circles and move to larger circles. Do this several times during the day to relieve tension.

Frontal Core Stretch. This will stretch out your sides. Stand with feet hip width apart and tighten your stomach muscles. Shift your hips to the right while reaching overhead with your right arm. Repeat, shifting your hips to the left while reaching with your left arm.

Press Up. Lie on your stomach, placing hands on the ground under your shoulders. Push up, attempting to straighten your elbows, so your back arches gently while your hips and legs remain on the ground. Hold, then slowly lower yourself.

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