We age, that for sure we do. With the passage of time and us growing wiser, our bodies respond with slowing down bit by bit. However, what receives the brunt of this the most is our bones. Seeing how most elderly people grab and reach for their joints and complain of troubles with mobility is ample evidence. The bones essentially thin down inside, become less and less compact, leading to conditions such as osteoporosis and osteopenia. A common area of an issue for this problem is the lumbar spine. In exercises to increase bone density in the lumbar spine, we will uncover how we can achieve just that for a better, stronger life.
How Severe Is the Problem and What Are Some Exercises to Increase Bone Density in the Lumbar Spine?
Low bone density is nothing to be shrugged off, it presents problems in operation of normal day to day tasks for people. People with low bone density are more prone to fractures, fissures in bones, not to mention considerable drops in strength and stamina. People facing this problem are prone to lethargy, experience fatigue and are much likely to prefer the couch to anything else.
So, that might lead you to think can you rebuild bone density? What are the best exercises to reverse osteoporosis of the spine? To search for answers to those, you are in the right place. You will witness the best exercises to increase bone density in the lumbar spine.
Before you let the name scare you off, let me assure you that these exercises are positively not taking you down the road of ace-level bodybuilder efforts. These are much steadier and gentler in the manner that they work at improving your bone health. Their approach is not all that heart rate pounding.
With training your body to bear the weight, your bones become stronger, hence denser. Before we dive into this, there are two kinds of weight-bearing exercises to choose from – high impact and low impact. They both work great but require different levels of effort.
High-Impact Weight-Bearing Exercises:
These exercises much like the name hints at are rigorous in nature and deliver great results. But, bear in mind if your bones are fragile these might not be the best bet for you. High – impact weight-bearing exercises are a great form of exercises to increase bone density in the lumbar spine. These include racquet sports, step aerobics with weights, heavy gardening, climbing stairs with weights and other such options.
Low- Impact Weight-Bearing Exercises:
These are much more suited to those with delicate bones. This process of bone density restoration is slower but just as effective. The weight has to be supported by the body and therefore the bones become denser and stronger in doing so. It is not always that you have to bear dumbbells and barbells, most exercises work amazingly well when you are supporting just your body weight too.
Low impact weight-bearing forms part of great exercises to increase bone density in the lumbar spine. These could be doing lunges with weights, hip lifts with weights, walking with weights, using a step stool with weights. Going slow and steady and maintaining a very straight spine is key here.
The Muscle Approach:
While they might seem to be out of the equation altogether, muscles are just as important at preserving and improving bone health as building bone density directly. Strong and healthy muscles will prompt strong and denser bones.
In the case of exercises to increase bone density in the lumbar spine, the muscles we need to focus on are the erector spinal muscles, the lower back muscles, the muscles of the core and the spinal extensor muscles to name a few. Working all these muscles will keep the spine nice and flexible, improving density in the lumbar spine. This operates mainly through strength and resistance training.
These exercises correct your posture, any slumps or crouches and strengthen your backbone.
First things first, you need to correct how you sit. This involves you using your lower back muscles and engaging your core muscles on the daily without realizing! Sitting up straight is something that has been emphasized upon us throughout childhood. But have you ever really paid attention to it and how not practicing it can have serious repercussions.
Sit up straight, nice and tall with the spine. Your shoulders should be backed down into your chest, make sure not to use your neck muscles but just relax your shoulders further down. Your chest should appear a little forth from the front. Your head should be well aligned with your spine as if your spine is threaded well through your head and that thread is being tugged at.
The Rotator Cuff:
Sitting completely upright and correctly in a chair pick up two dumbbells, it is advisable to start as light as one kilogram. Hold the weights at about navel high with your elbows bent and next to your sides. Restraining the elbows just where they are, rotate your forearms out to the sides, engaging your core and back muscles to stay as straight as possible.
Let your shoulders move down and up naturally as you move the weights, remember not to tense the neck muscles. After eight to ten repetitions, take a break and roll the shoulders leaving out any stiffness. Repeat the exercise two to three times, on alternate days of the week.
The Low Dumbbell Roll:
For this exercise, prop your knee and hand from the same side onto a chair or a stool. Bent at the elbow a little so as not to strain the shoulder too much, curve your spine inwards just a touch. Standing on the opposite leg, hold a weight of about 2 kilograms in your hand from the same side. Bend the standing knee a little and lift the weight grazing along the outline of your standing leg’s thigh well towards the base of your back and return it to the neutral downward position. Do this for eight repetitions and three more sets. You can do this exercise five days a week for optimum benefits.
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Exercises to increase bone density in the lumbar spine are numerous in approach and intensity. They can be very well performed by anyone with minimum gear required and prove to be very effective. These exercises make sure that your bone health restores the best it can. while