How to Maintain Mobility of the Spine with Exercise

Bending. Twisting. Strength training. Golf. Tennis. Even sitting. There are so many things that require us to have good spinal mobility. Most activities of daily living, in fact, use the spine without us even realizing it.

Perhaps you’re trying to preserve or improve your spinal mobility and range of motion as a preventative measure (which is smart)! In that case, there are many spine exercises that you can do.

With that said, let’s discuss ways to preserve and even regain spinal flexibility through exercises, smart habits, and when necessary, medical interventions. But first, we’ll cover what makes spinal mobility so important and some common reasons it wanes.

Why Spine Mobility Matters and What Causes Loss of Mobility

What Is Thoracic Spine Mobility and Why Is It Important?

Thoracic spine mobility refers specifically to mobility of the thoracic spine from vertebrae T1-T12. This area extends from the lower neck up to the lower back, comprising mostly the mid-back.

All spinal mobility is important. However, thoracic mobility is extremely crucial for maintaining posture, decreasing pressure on the lower back, and being able to fully breathe.

Put in another way, when you experience reduced thoracic spinal mobility, this can also cause lower back pain, problems breathing correctly, and many other issues.

What Causes Spine Immobility?

Immobility of the spine is usually the result of the natural aging process; over time the spine stiffens and gets dehydrated for most people. However, in today’s day and age, many people also experience spinal mobility issues due to bad posture and too much screen time or desk time. Injuries can also cause issues with spinal mobility, as can specific conditions such as spinal stenosis.

What Protects the Spine from Too Much Movement?

Muscles and ligaments, as well as intervertebral discs, help protect the spine. Developing core strength, in particular, can be a helpful way to safeguard against deterioration of spinal mobility.

5 Exercises to Try to Improve Your Spinal Mobility

These exercises, taken from the above-referenced Healthline article, can help you improve or maintain mobility.

1. Cat and Cow: Start on all fours. Keep your hands squarely underneath your shoulders and your knees squarely underneath your hips and keep your back flat. Round your back up to the ceiling like a cat arching its back on the exhale and then arch your back and lift your chest and butt high (like a U-shape) on the inhale. Repeat this alternating movement.

2. Thread the Needle: Get on your knees and lift one arm towards the sky, next, thread it underneath your body in the opposite direction. Repeat several times, and then do the same thing with the other arm.

3. Downward Dog: Start in plank pose. Next, push your hips back and up towards the sky to form an upside-down V shape. Push your chest towards your thighs (many people need to bend their knees, and that’s okay). Return to plank and repeat.

4. Pilates Twist: Sit on a chair and position a yoga block between your knees. Cross your arms. Next, squeeze the block, attempting to grow taller like a tree, while rotating your torso three small pulses to one side. Return to the center. Repeat on the other side.

5. Side Angle Pose: Sit on a chair, right on the edge, with your legs positioned wide. Next, extend one leg straight and lean over that leg, sliding your hand down. Reach the opposite arm above you. Lengthen and twist your spine gently and repeat with the other side.

   
   

Surgical Considerations: Protecting Spine Mobility During Medical Treatments

Surgeries That Can Impact Mobility

Spinal fusion surgeries, which include anterior lumbar interbody fusion surgery (ALIF), extreme lateral lumbar interbody fusion surgery (XLIF), posterior lumbar interbody fusion surgery (PLIF), and transforaminal lumbar interbody fusion (TLIF), can adversely affect the mobility of the spine. Many patients can’t tell the difference in range of motion before vs. after fusion surgery, but they do notice a significant reduction in pain.

Alternative Surgeries That Preserve Spine Mobility

There’s a commonly-circulated myth that all types of spine surgery decrease range of motion. While that may have been true many years ago, it’s not anymore.

You won’t lose complete range of motion after spine surgery. This is especially true if you choose a type of spine surgery that’s minimally invasive. Wondering what types of surgery help preserve your mobility? Here are some of your top choices:

• Endoscopic spine surgery

• Artificial disc replacement

• Spinal decompression

Not every procedure is appropriate for every type of spine condition or individual, so it’s important to discuss your options with a qualified spine surgeon.

In Conclusion

Maintaining full spinal range of motion is an integral part of healthy living, whether performing activities of daily living or recovering from surgery.

Performing exercises can help you improve or regain range of motion. For patients who require spine surgery, fusion often results in some loss of range of motion, but not as much as many people often think. Moreover, there are several types of spinal surgery that result in less associated loss of motion than fusion.

Wondering if you might benefit from one of these types of surgeries? Contact Dr. Baig today for a medical assessment.

Key Takeaways:

• Spinal mobility is crucial for posture, breathing, daily activities, and long-term health.

• Thoracic spine mobility is especially important for reducing pressure on the lower back and enabling deep breathing.

• Loss of mobility can result from aging, poor posture, injuries, and degenerative conditions like spinal stenosis.

• Muscles, ligaments, and intervertebral discs work together to protect the spine and maintain stability.

• Exercises like Cat and Cow, Thread the Needle, Downward Dog, Pilates Twist, and Side Angle Pose are effective ways to improve or maintain spinal mobility.

• Spinal fusion surgery can affect mobility at specific levels, but most patients experience significant pain relief and maintain good overall movement.

• Alternatives such as endoscopic surgery, decompression, and artificial disc replacement may preserve more spinal motion than fusion in certain cases.

• Early consultation with a qualified spine specialist is key to finding the best treatment path and protecting your spinal flexibility and health.