What is QI Back & Spine Clinic?

QI Back & Spine Clinic is a team of medical professionals who are dedicated to diagnosing & treating severe, chronic or acute back and spine conditions by non-surgical methods. Diagnosing the root cause of back and spine conditions is always the first step in medicine. We use a multi-disciplinary approach to accurately diagnose the cause of back pain because the more accurate the diagnosis, the more precise the treatment. We believe that it is essential to reverse the underlying cause of back pain and not just temporarily suppress the symptoms.

How do you diagnose the root cause of back pain?

An accurate diagnosis is critical as 85% of back pain cases are termed ‘non-specific’. Your back pain can be due to a neurological, systemic, structural or mechanical dysfunction. We are amongst the first to use a diagnostic approach that covers all these aspects. We use non-invasive technology that isolates the spinal structure. The controlled guided movements test and measure the strength and mobility of the spine. We can therefore identify the root cause of your back pain and prescribe further course of treatment.

What technology do you use? Is it non-invasive?

The machines we use are non-invasive biofeedback devices. They hold and support your body in fixed positions and then measure your functional ability during movements. They allow us to get a clear understanding of your spinal muscle tissue.

Who are QI spine specialists?

Our spine specialists are doctors with a specialisation in spinal disorders post a 4-year clinical degree in physical medicine or physiotherapy. They are specialists in the prescription of mechanical medical movements. Their expertise is dedicated to the reversal of spinal disorders and to promote mobility & function.

Treatment

Spine Strengthening Exercises at Home

QI Spine Clinic, 3 months ago

A healthy and strong spine is essential for maintaining good health and the ability to move without any pain. The exercises to strengthen your back also provide spine stability, enhance body position, relieve backache, and offer protection from recurrent injury. In addition to the muscles around the spine, most back strengthening exercises geared towards strengthening the core that include gluteus and the abdominal muscles. All the core muscles play a big role in lessening tension on the spine and in providing support to the spine. It is important to warm up the muscles before beginning any type of exercise. Easy stretches, brisk walking, or even mild aerobic exercise help the body get ready for the work ahead and reduce the risk of injury. You ma be able to get an aligned spine by performing the exercises below. Here are ten of the best spine-strengthening exercises to incorporate into your fitness routine. To make it easier to understand, we’ve divided them into two categories: exercises you can do at home and those that require equipment. However, it’s important to note that individuals with serious back problems, such as Lumbar Spinal Stenosis or spinal stenosis, should avoid these exercises or consult a healthcare professional before starting any new fitness regimen.

At-Home Exercises for Back Strengthening

1. Plank

Plank is among the best and most efficient spinal stabilization exercises of the core muscles. It works all the core portions of your body, the abdominal muscles, the lower back, and the shoulders. It gives very good support for your spine. This position may also assist to contract the back extensor muscles as well as the quadratus lumborum which is the innermost layer muscle. How to Perform

Lie on your stomach with forearms on the floor, elbows aligned with shoulders.
Tighten abs and glutes.
Lift hips and knees off the floor.
Hold for 10-30 seconds without sagging.
Return to start and repeat 5 times.

2. Bird Dog

Bird Dog is a great physical therapy for spine strength and strengthening the back muscles. It enhances balance and coordination by engaging the lower back, glutes, and core. How to Perform

Start on hands and knees, shoulders over hands, hips over knees.
Tighten abs and extend the right arm forward.
Hold balance.
Lift and extend the left leg back.
Hold for 15 seconds.
Return to start and switch sides.
Repeat 5 times.

3. Glute Bridges

The glute bridge targets one of the three gluteal muscles known as gluteus maximus, which is the largest muscle that constitutes the buttock region. This muscle is used when one raises their hips off the ground from a squatting position for instance when standing. Powerful glutes have the ability to support and stabilize the hips and lower back, as well as help keep the knees stable when stretched. How to Perform

Lie on your back with knees bent and feet flat, arms by your sides, palms down.
Tighten your abs and squeeze your glutes.
Lift your pelvis to form a straight line from shoulders to knees.
Hold for 2 seconds.
Slowly return to the start.
Repeat 10-15 times.

4. Side Plank

The side plank is done on a side and it is a variation of the plank exercise that helps to train the quadratus lumborum muscle besides the gluteus medius and the tensor fascia lata (TFL). It also aids in improving the stability of the spine in the sideways direction. How to Perform

Lie on your right side with your right leg bent and left leg straight. Place your right arm under your shoulder with the forearm extended.
Tighten your abs and lift your right hip off the floor.
Straighten your right leg, stacking your feet.
Hold for 10-30 seconds, keeping your body straight.
Return to the start and repeat on the other side.
Repeat 5 times.

5. Abdominal Crunches

Crunches on the abdomen aid in building a strong core, which improves hip alignment and spinal stability. How to Perform

Lie on your back with knees bent and feet hip-width apart.
Cross hands over your chest or reach toward your feet.
Tighten abs, lift head and shoulder blades while exhaling.
Lower back down.
Repeat 10-15 times.

6. Superman

These back strengthening exercises at home are ideal for strengthening the lower back and improving posture. Your back extensors are located along your spine. They let you sit up straight, provide support to the spine and the Pelvic girdle and enable one to bend backwards. If you find that doing this exercise increases the pain in your back, then you should avoid it until you consult with your doctor. How to Perform

Lie on your stomach with arms extended forward and legs straight.
Lift hands and feet about 6 inches off the ground, engaging your lower back.
Engage core by lifting your belly button slightly off the floor.
Hold for 2 seconds, looking down to avoid neck strain.
Return to the starting position.
Repeat 10 times.

Exercises Requiring Equipment

1. Drawing-in Maneuver

The muscle that encircles the midline is called the transverse abdominis. It helps in supporting the abdomen and spine. It’s critical for maintaining the stability of the spinal joints and guarding against harm while moving. How to Perform

Lie on the ground, feet flat, hip-width apart.
Relax hands by your sides.
Inhale deeply, then exhale.
Pull your belly button towards your spine, engaging abs without tilting hips.
Hold for 5 seconds.
Repeat 5 times.

2. Curl-up

A major part of the spine’s support comes from the muscles in the abdomen. Maintaining appropriate hip alignment can be aided by having strong abdominal muscles. This may enhance one’s general stability and core strength. How to Perform

Lie on your back with one leg extended flat and the other leg bent with the foot flat on the floor.
Place your hands under your lower back to maintain the proper arch.
Exhale and lift your chest, shoulders and head off the floor, keeping your lower back stable and chin tucked.
Hold for 10 seconds, then slowly lower down.
Do five reps, switch legs, and repeat.

3. Cat-Cow Stretch

The Cat-Cow stretch is a great exercise for back pain relief, and a gentle way to mobilize the spine. It helps relieve back pain and improve spinal flexibility. How to Perform

Start in a tabletop position with hands under shoulders and knees under hips.
Inhale deeply, arch your back into Cow pose, lifting head and tailbone.
Exhale fully, round your spine into Cat pose, tucking chin and pelvis.
Repeat fluidly, maintaining a slow and rhythmic pace.

4. Pelvic Tilts

Pelvic tilts are a simple yet effective exercise for engaging the lower back and abdominal muscles, enhancing spinal stability and relieving lower back pain. How to Perform

Lying on the back, knees bent, and feet flat on the ground.
Tighten your stomach muscles to flatten your back against the floor.
Tilt your pelvis upward and hold the position for some seconds.
Relax and repeat as many times as you wish to get more power in your core.

Incorporating These Exercises into Your Routine

These spinal stabilization exercises for strengthening the spine are recommended to be done regularly and properly to provide the best benefits to the muscles around the back. Here are a few tips for incorporating these exercises for spinal health into your routine:

Warm up: Every training session should begin with a warm up as it helps to prepare the muscles and joints for training.
Focus on Form: In order to maximize the results of every movement and prevent any potential accidents, proper form is essential. It is crucial to see a physical therapist or fitness specialist if you are unsure about your form.
Progress Gradually: If you’re new to these workouts, take your time and don’t push yourself too hard. It is best to start with a small number of sets and then gradually increase the quantity of sets and repetitions.
Combine with Other Exercises: For a well-rounded fitness regimen, combine these back strengthening exercises with other physical activities like flexibility and aerobics.

Conclusion

Having some spine-strengthening exercises incorporated into your workout routine is essential not only for your backbone but also for your general health. These exercises will offer a comprehensive methodology to enhance your spinal stability and strength. If you have back pain or issues related to your spine, consider working with a physical therapist for personalized guidance and support.

Back strengthening exercises strengthen the back, increase the stability of the spine, decrease back pain, and improve posture by preventing possible injuries. They also support the core musculature, such as the glutes and abdominals, which in turn help to reroute difficult stresses away from the spine, giving general overall physical health and mobility.

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