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How Strong is Your Backbone?
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You’ve all heard the quotes:

“Small business is the backbone of the economy” Ellen Tauscher

“Toughness is not being a bully, its’ having a backbone” Robert Kiyosake

The backbone of success is …hard work, determination, good planning
and perseverance” Mia Hamm

 

The backbone has long signified strength, support, sturdiness and fortitude.  However, osteoporosis in the spine can leave many feeling fearful that their weakened backbone may crumble and collapse.

Osteoporosis of the spine can lead to microfractures in the vertebrate.  Over time these microfractures progressively weaken the bone and can lead to compression fractures and kyphosis, the rounding or hunching of the upper back.  Both kyphosis and compression fractures are not only painful, but can interfere with walking, bending and daily activities. Regular strengthening exercises targeting the spine from your neck to lower back can help prevent bone loss, relieve stress on your bones and build muscle strength to help you maintain posture and reduce your risk of a fracture.

Strengthening the muscles that support the spine has been shown to reduce kyphosis, decrease the risk of vertebral fractures and improve the mobility of individuals with osteoporosis. The back extensor muscles are one of the most critical muscles because they are the main supportive muscle of the spine.  These muscles, known as the erector spinae muscles, extend your spine backwards and are involved in maintaining an erect posture. When back extensor strength of healthy women was compared with that of women with osteoporosis, these muscles were found to be significantly weaker in women with osteoporosis. There also appears to be a relationship between decreased bone mass and reduced muscle mass of the back extensors in postmenopausal osteoporotic women. Back extension strengthening has also been shown to significantly decrease progression of kyphosis and may also reduce the risk of vertebral compression fractures.  Therefore, back exercises, whether for prevention or treatment, are one of the major tools for maintaining a healthy posture, lowering the risk of vertebral fracture and improving quality of life in people with osteoporosis.

The following exercises are designed to strengthen the erector spinae muscles, the muscles that run from the neck to the tail bone and lie in the groove to the side of the vertebral column. Because these muscles are postural muscles and need to work throughout the day, it is important to improve both the strength and endurance of these muscles.

Beginning Back Extension Exercise:

  • Lie on the floor with a small pillow under your stomach and small towel roll under your forehead
  • Keep your chin tucked and arms at your side
  • Raise your head and chest up off the floor a few inches or to a comfortable position
  • Hold for 5 seconds
  • Repeat 5 times to start, working up to 10 times as you get stronger
  • Perform this exercise 5 days a week

IMG_6897IMG_6899

 

Advanced Back Extension Exercise:

  • Lie on the floor with a small pillow under your stomach and your forehead resting on your hands
  • Keep your chin tucked and hands supporting your head
  • Lift your head and chest off the floor to a comfortable position
  • Hold for 5 seconds
  • Repeat 5 time to start, working up to 10 times as you get stronger
  • Perform this exercise 5 days a week

IMG_6901IMG_6902

 

As with any exercise, STOP if you have any pain or discomfort.  If you already have severe osteoporosis in your spine, you should consult your medical doctor or a physical therapist prior to starting any exercise program.  a safe and proper exercise program is a must for anyone experiencing or wanting to prevent the musculoskeletal challenges of osteoporosis and aging.

Call me today or visit my website for more information about all the ways you can help strengthen your bones. 

 

References used for article:
1. Sinaki, M. (2006). Critical appraisal of physical rehabilitation measures after osteoporotic vertebral fracture. Osteoporosis International,17(11), 1702-1702. doi:10.1007/s00198-006-0139-5
2. Sinaki, M., Itoi, E., Wahner, H., Wollan, P., Gelzcer, R., Mullan, B., . . . Hodgson, S. (2002). Stronger back muscles reduce the incidence of vertebral fractures: A prospective 10 year follow-up of postmenopausal women. Bone,30(6), 836-841. doi:10.1016/s8756-3282(02)00739-1
3. Sinaki, M., Khosla, S., Limburg, P. J., Rogers, J. W., & Murtaugh, P. A. (1993). Muscle strength in Osteoporotic versus normal women. Osteoporosis International,3(1), 8-12. doi:10.1007/bf01623170
4. The Relationship Between Erector Spinae Muscle Thickness and Bone Mineral Density in Postmeonopausal Women: An ultrasonographic Study. http://www.actamedicamediterranea.com/archive/2016/medica-2/relationship-between-erector-spinae-muscle-thickness-and-bone-mineral-den-sity-in-postmenopausal-women-an-ultrasonographic-study/pdf

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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